March 19, 2015 – Masters Program

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
Throughout the Open, Thursday swims will be complete active recovery. Take your time and add more rest if necessary. With the exception of the last 4 x 25 keep everything at 50% effort.

Four sets of:
50 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-30 seconds

Four sets of:
50 Meters – Chin Tuck and focus on strong finish at the thigh
Rest 10-30 seconds

One set of:
Swim 500 Meters @ 50% – note your time

Rest 3-5 minutes, and then…

Four sets of:
25 Meters – Breathe every 5th stroke
Rest 10 seconds

Four sets of:
50 Meter Pull-Only
Rest 10 seconds

Four sets of:
25 Meters @ 80% count your strokes and maximize your streamline
(use zoomers/fins if you have access to them)
Rest 10 seconds

200 warm down (optional)

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.