“The Beach” is Why We Swim!

Swim Night! 730pm- Culver City Plunge

Thursday July 24, 2014

Prehab

PVC Dislocates
Fire Hydrants
Theraband Routine

Warm Up

30s Hollow Hold
20 walking lunges
30s Hollow Hold
15 air squats
30s Side Plank
10 burpees
30s side plank
5 Bar Taps or Lat activations

Cool Down

2 rounds:
Monster Walks 25′ ea. direction
Split Stretch against wall

Fitness

Strength:

Four sets of:

Strict Pull-Ups or Ring Rows x 6-8 reps
(add load or use assistance as necessary in order to maintain rep scheme)
Rest 60 seconds
Goblet Squat x 5-10 reps
Rest 60 seconds
Accumulate 30 seconds in L-sit

Conditioning:

Complete as many rounds as possible in 5 minutes of:

50′ Bear Crawl
10 Wall Ball Shots 

Then rest exactly 3 minutes, before completing . . .

As many rounds as possible in 6 minutes of:

10 Toes to Bar or Vups or Tuckups
10 Jumping Lunges

If you need to scale the L-sit, here is a good option

Advanced – Active Recovery Day! 

One set of:

Swim 200 Meters
Rest 2 minutes

Two sets of:
Swim 100 Meters
Rest 60 seconds

Three sets of:
Swim 50 Meters
Rest 30 seconds

Two sets of:
Swim 100 Meters
Rest 60 seconds

One set of:
Swim 200 Meters

Mobility and Maintenance:

Choose 1-2 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…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation:

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

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.  

This is why swimming is in the program!