May 14, 2015 – Masters Programs

Active Recovery
(Swimming sessions courtesy of Heidi Fearon)
A.
100 Meter Warm-Up Swim

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 20 seconds between each 25 Meter efforts

Four sets of:
50 Meters – kick for a count of 3 (one-one thousand, two-one thousand, three-one thousand) and then take 3 arm strokes, repeat for the whole 50 meters
Rest 30 seconds between 50 Meter efforts

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

and then, notice times throughout the percentage efforts…

Four sets of:
50 Meters @ 70% effort
Rest 60 seconds

Every minute, on the minute, for 8 minutes:
25 Meters
(focus of these 25 meter sprints is tucked chin and rotation of head to breathe – one goggle in the water, one goggle out of the water)

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.