Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 15 seconds
Main Set
If the main set volume is too high, reduce by a round if necessary – but do not omit the 200. You may omit the 200 meter warm down if necessary.
Three sets of:
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
50 Meter Pull
Rest 15 seconds
100 Meter Swim – try to hit your regular pace time
Rest 15 seconds
50 Meter Pull
Rest 15 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
Followed by…
One set of:
200 Meter Swim @ 75%
Followed by…
Three sets of:
25 Meter Swim
5 Burpees
25 Meter Swim
Rest 15 seconds
25 Meter Swim
5 In-and-Outs
25 Meter Swim
Cool Down
200 Meters – Drill of Your Choice
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 (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), 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.
Thursday:
AM – shoulder physical therapy
PM –
Did more ring MU – hit my first four and then missed like five. My arms are a little tired (esp my pecs from the ring dips yesterday) but also I started reverting (not on purpose) to the kind of “rowing MU” my gym here teaches and those aren’t working for me.
30 min easy assault bike. (8.5 mi, 170 cal)
Did yesterday’s workout today, couldn’t workout at all yesterday my lower back was toast, also during this workout it blew up again haha.
Primary conditioning:
A)
1.6km 7:15
Back squats 10:15
Hs walk 11:52
B)
800m run 16:04
Front squats 19:30
Hs walk (25ft)
C)
400m run 23:00
OHS 32:00
Hs walk 34:18
Back was cooked from the beginning could go much faster ?
Strength accessories later today