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
Rest 15-20 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
Compare the time of the first and last four rounds.
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
(An in and out is pressing up and out of the pool as fast as possible, standing erect, and then jumping back in – that counts as 1 in and out.”
Rest 2 minutes, and then…
Four sets of:
100 Meter Swim
50 Meter Kick
50 Meter Pull
Rest 60 seconds
Rest 2 minutes, and then…
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
Cool Down
100 to 200 Meter Drill of Your Choice
B.
Mobility and Maintenance
* Choose 1-2Â 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.