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:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds

Followed by…

Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

III.
Pace week
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.

Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.

followed by…

Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

IV.
The Meat
Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.

followed by…

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 (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.

  • Megan Markee

    I. Done
    II. Done
    III. 10 x 25m @ 1:00
    IV. 10 x 50m @ 2:00

  • Bruno Brousmiche

    Swim

    Warm-up 200m

    3 sets :
    100m sprint 1′ rest
    75m sprint 45 sec rest
    50m sprint 30 sec rest
    25m sprint
    1’30 Elbow Plank
    1’30 rest

  • Laura Tobias (Northwest)

    did this workout this morning. 25s were every 0:30, 50s were every 1:00, 100s were every 2:00, 200 was every 4. wanted more volume so for the meat section i did 4 x 50, 2 x 100, 1 x 200, 2 x 100, 4 x 50.