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:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

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:
25 Meter Swim –

A.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 60 seconds

B.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats

Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

C.
Every 2:30, for 15 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85% of 1-RM
*Sets 5-6 = @ 90% of 1-RM

D.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Holds x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters

B.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

C.
Three sets of:
Kettlebell Front-Rack Walking Lunges x 20 steps
Rest 90 seconds
Jefferson Curl x 8 reps @4141
Rest 90 seconds

D.

A.
Every 3 minutes, for 9 minutes (3 sets):
Depth Drops x 8 reps
(drop from a box that is the height of your vertical jump)

B.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

Followed by…

Recovery Day
A.
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…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.