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
Please watch the following video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
One set of:
100 Meter Pull
Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)
Followed by…
100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort
Followed by…
Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.
Cool Down
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.
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 (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.
A. Done. Like these little warm-ups B. Did Snatches from Tuesday since I missed them. Hit 145# (90%), missed 150# two times…gggrrr. D. Squats–All done at higher percentages, 220# is my 90%, 175 for 75% A. Used 26# for KB curls…35# was too much. Used 12/15# for lateral raises. Didn’t take me the whole time but I cannot go heavier. B. Used 45# for DB Bench and got: 12/9/8 Push-ups: This sucked going right in to! Got: 10/9/8 Sled Strap Pulls: Used 105# on sled, which is heaviest I’ve done. C. Used 25# on sled, took me about 1:22, took… Read more »
Last day of being behind ??
(Wednesday’s training)
A. Tempo bench press:
115/120/125/125/130–> my spotter assisted me so I think I only officially got one at 130#
KB loaded Bulgarian split squats:
44/53/53/62/62
Combined B&C because I don’t have a yoke!
3 sets of:
150 ft sandbag carry @ 100# D-ball OMG
100 ft hand over hand rope pulls @ 140#
Finished the session off with the skills Efficiency from Tuesday:
G2oh: 5
Bar muscle ups: 3
Shspu w/ no deficit: 6
No swimming for me today. Resting, body work, and resting. Have 1 workout for wodapaloosa left for tomorrow. Dt, did the Miami mash up yesterday and got we done in 21 min 24 sec…