June 25, 2015 – Masters Programs

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
DRYLAND:
50 V-Ups – try to go unbroken

WARM UP:
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:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
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. Push the dryland portion.)

Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)

Rest 3 minutes

For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)

Rest 2 minutes

Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds

Rest 60 seconds

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort

Four sets of:
Streamlines for Distance

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.