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.
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel so that you can swim without worrying about breathing.

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this video.

Two sets of:
Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
*Attempt to have feet together prior to making contact with the wall. Make contact with the wall subtle.
Rest 30 seconds, and then. . .
Wall Facing Handstand Marching x 40 reps
Rest 60 seconds

Followed by. . .

Three sets of:
Handstand Marching x 10 reps + Handstand Walk x 3 meters
Rest 30 seconds,

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
1000 Meter Row
400 Meter Run
40 Alternating Dumbbell Snatches