Ohio Swimming
Excellence 300

WINTER WORKOUTS & RECOVERY

John Coffman

WINTER WORKOUTS & RECOVERY

 

Basic snow day workout…

 

#1.  Bundle up and help shovel snow for an hour or two!

 

#2.  If sledding please dress warmly and BE CAREFUL!  HS swimmers should shovel, not sled!

 

#3.  If the NA Campus is closed and you can swim somewhere easily and safely, please just do this SIMPLE workout at the indicated % efforts!  Send offs indicated are for Bombora and above – please slow the send offs down some if your swimmer is Typhoon or below!

 

   W-up

200 ez free

3 x 100 IM 1:40

6 x 50 k/s ch 1:00

 

   Main set: 2x through (top stroke then 2nd stroke) for Typhoon and above, all choice Tsu and below

4 x 50 @ 80%             1:00

4 x 25 @ 95%             :40

3 x 50 @ 90%             :50

6 x 25 @ 95%             :50

2 x 50 @ 95%             :45

8 x 25 @ 95%             1:00  

 

There are a LOT of videos on our NAAC YouTube Channel for dryland, mobility, core training, etc…. 

 

  • Mobility playlist HERE
  • Core Training playlist HERE
  • Full Quaran-Train (dryland) playlist is HERE

 

 

And there is a LOT of info below that you can consider in order to improve your GENERAL athletic abilities – please experiment and use what works!  This info can also serve as a solid resource for meet planning and intra-meet planning.

 

 Movement – pretty much anytime, as needed (being warm before/during any below is a good idea)

  • Yoga, passive stretching series (ex. Syner-Stretch, posted on Quran-Train)
  • Move through something (mobility, a 10 min walk, etc)
  • Mobility, Hip Mobility, Shoulder Mobility (all on our YouTube channel)
  • Band work, band pull-apart series, heavy rope swings
  • Shoulder distraction and/or bar hangs
  • Grok squat I-Y-W
  • Ankle stretches on a 1/2 roller or raised block/towels/etc

 

Heat – Systemic heat (sauna, steam room, hot bath, warming up in full sweats, etc)

  • Sauna, Car Sauna (15+ min), infra-red sauna (10+ min), steam room or hot tub (15-20 min)
  • Hot bath/Epsom salt bath (20+ min – keep adding hot every 2-3 min)
  • Direct Heat (heating pad) for any tight muscles/areas (such as lower back)

 

Cold – pretty much anytime – reduces inflammation

  • Ice bath (5-8 min) or Cold bath (15+ min), cryo therapy (short time), cold shower
  • Walk outside (20+ min if under 45 degrees, only shorts & t-shirt)

 

Contrast Heat/Cold – pretty much anytime, increases NS tone & readiness

  • Shower :30 full cold/:30 warm+ (5 min+), end on extended warm

 

Passive Recovery

  • Massage, Thera-Gun, E-Stim, Rolling out, Legs on Wall, etc
  • Compression boots or similar
  • Meditation and/or Positive Imagery – IMAGINE YOUR VISION QUEST & GOALS!

 

Nutrition – many other options than the few things below, also use what works for you…!

  • Continue to eat lots of calories right after any training (50+g pro, 100+g carbs w/in 20 min post-training, preferably liquid with multiple sugars, some sodium, potassium, magnesium)
  • Meal prep for the days/week ahead to tay on track!
  • Eat to recover, not just to “maintain” – best advice: steak & eggs!
  • 30+ grams complete animal-based (meat, eggs, dairy) protein every meal (positive nitrogen balance), plan to eat your bodyweight +/- in grams of protein each day
  • If low on energy fruit, fruit juice, and/or white rice are easy items
  • Multi-vit and min (insurance)
  • Magnesium (Glycinate or L-Theonate) b/f bed (supports metabolism & sleep), or ZMA
  • Creatine @ 5g+ per day for teens and older (supports recovery & power)

 

Sleep – always the basics, sleep/wake cycles & abilities matter

  • 60+ hours per week
  • Set up for good sleep each night (environment & habits 30 min prior & through the night)
  • Plan wake & sleep time patterns in line with competition as possible the week into comp
  • Do whatever it takes to be awake by w-up time for practices & competitions!