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
One set of:
200 Meters – Your Choice of Drill – focus on long streamlines off the wall and breathe every 3rd stroke

Followed by…

One set of:
100 Meter Pull

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort. For the 200 and 300, swim at the exact same pace. For example, if you are doing 1:30 for your 2 x 100 meters, then your 200 meters should be performed in 3:00 or slightly faster. Note your times to comments.

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Rest 60 seconds, and then…

Three sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Rest 2 minutes, and then…

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Cool Down
Use the same pacing strategies as above – use a kick board and boomers if you have them.

Four sets of:
50 Meter Kick
(choose to perform on one of the following intervals: 45/50/55/1:00/1:05/1:10)

Followed by…

One set of:
100 Meter Kick
(choose to perform on one of the following intervals: 1:30/1:40/1:50/2:00/2:10/2:20)

Followed by…

Four sets of:
25 Meter Kick @ 100% effort
Rest 15 seconds

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.

  • Greg DeGreen (35-39 master)

    The 2 zip up sweatshirts I ordered last week showed up these things are great looking and feel amazing

  • Bruno Brousmiche

    Swim
    WU. 200m swim with breathe every 3 stroke

    Wod for time with Pauline
    4 round each person
    50m swim
    Max air squat
    50m swim
    Max burpees
    50m swim
    Max push up
    Alternate a person swim and the other do the movements.
    Time 29’59 (i do 30 air squat, 15 burpees and 25 push up min at each round)

    To finish 5x50m sprint i do 49sec/50/49/50/50sec

  • Laura Tobias (Northwest)

    such a fun workout this morning 🙂 stuck with 2:00 pace for my 100’s then went 3:44, 3:44, 3:48 for my 200’s.