April 30, 2015 – Regionals Program

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
DRYLAND:
50 V-Ups – do a super man roll keeping arms and legs off the
ground inbetween each V-Up

WARM UP:
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up
to it then pull)
Rest 15-20 seconds

Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

MAIN SET : (focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, of your warm up drill. Push the dryland portion.)

FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees

– note your time –

Rest 60 seconds

Every minute, for 2 minutes:
Swim 50 Meters

Every 2 minutes, for 4 minutes:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Rest 60 seconds

Every 50 seconds, for two sets:
Swim 50 Meters

Every 1:40, for two sets:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Warm down

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.