Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Four sets of:
50 Meter Breathe Every 3rd Stroke – focus on long streamlines off the wall
Rest 30 seconds between 50 Meter efforts
Followed by…
One set of:
100 Meter Pull
Main Set – Pace Work
Pick a pace that gives you no more than 10 seconds rest on the 50 meter intervals at 70% effort. The 200s for time should be no slower than the pace you pick. For example, if you are doing 1:30 for your 2 x 100, then your 200 should be a 3:00 or slightly faster.
Two sets of:
100 Meters every 1:10/1:20/1:30/1:40/2:00
Followed by…
Four sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
For time:
Swim 200 Meters
Followed by…
Two sets of:
100 Meters every 1:10/1:20/1:30/1:40/2:00
Followed by…
Four sets of:
50 Meter Pull
Rest 15 seconds
Followed by…
For time:
Swim 200 Meters
Finisher
Kicking or pulling, use the same pace strategy as above – use a kick board and zoomers if you have them.
Four sets of:
50 Meter Kick or Pull every 45/50/55/60/65/70 seconds
Followed by…
100 Meter Kick or Pull @ 1:30/1:40/1:50/2:00/2:10/2:20
Followed by…
Four sets of:
25 Meter Kick or Pull @ 100% effort
Rest 15 seconds
B.
Mobility and Maintenance
* Choose 1-2Â 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 (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), 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.
Did this Thursday instead of Wednesday’s work as my abs are so sore… A.Every 90 seconds, for 6 minutes (4 sets): Muscle Snatch x 1 rep- got to 105 Every 90 seconds, for 12 minutes (8 sets): Hang Snatch + Snatch Loading per set: *Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch *Sets 5-6 – 85% only got to 145 *Sets 7-8 – 90% stayed at 145… core wasn’t engaging well today. B Three sets of… Read more »
Playing catch up this week… And prob won’t get everything in.
Strength
A. Muscle snatch – up to 80kg.
B. Hang snatch + Snatch – up to 95kg, no misses.
C. Strict shoulder press 1RM – up to 105kg, +2.5kg PR.