January 29, 2015 – Masters Program

Active Recovery Swimming Session
Program Courtesy of Heidi Fearon
A.
Dryland Breathing Drill: Inhale hard, hold your breath for 3 seconds, blow all your air out hard, immediately inhale hard, hold your breath for 3 seconds and repeat this cycle….
**try this breathing drill in the water- instead of three seconds it’s three strokes**

Three 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

Three 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

Every 2 minutes, for 6 minutes (3 sets):
Swim 100 Meters
(Effort per set (by %): 50%, 60%, 75%, 100%)

Every 90 seconds, for 6 minutes (4 sets):
Swim 75 Meters

Every minute, on the minute, for 3 minutes:
Swim 50 Meters

Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters

Two sets of:
Swim 25 Meters
20 V-Up Sit-Ups
Swim 25 Meters
Rest 15 seconds

Three sets of:
Swim 25 Meters
10 Push-Ups
Swim 25 Meters
Rest 15 seconds

Two sets of:
50 Meter Pull
Rest 15 seconds

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.