February 12, 2015 – Masters Program

Active Recovery Swimming Session

Program Courtesy of Heidi Fearon
A.
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 10 seconds between each 25 Meter efforts

Four sets of:
25 Meter Kick-Only (with or without a board)
(think about pushing your butt back as you press down with the top of your foot, keeping your leg long and tight)
Rest 10 seconds

Four sets of:
25 Meter Pull
Rest 10 seconds

Four sets of:
25 Meters – your choice of drills

TEST WEEK
Every 4 minutes, for 16 minutes (4 sets) for times:
Swim 100 Meters
(go hard, these should be your fastest 100s)

Rest 4 minutes, and then…

For time:
Swim 250 Meters

Five sets of:
Streamline Drills for Distance
(Push off the wall and see how far you can go in a streamline position. Keep your chin to your chest and arms tight behind your head, fingers closed tight, toes pointed.)

100 Meter 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.