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
Two sets of:
50 Meter Finger Tip Drag
Rest 15 seconds
50 Meter Catch-Up Drill
Rest 15 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 15 seconds
Main Set
Two sets of:
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Butterfly Kick on your Back
Rest 2 minutes
Followed by…
Four sets of:
50 Meter Pull
Rest 10 seconds
50 Meter Swim (your choice of stroke)
Rest 10 seconds
Cool Down
200 Meters – Drill of Your Choice
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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.