April 9, 2020 – Competition

At Home Workout (No Equipment)
Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Bodyweight Hip Bridges
Rest 80 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is practicing consistent movement and understanding that the burn is only temporary.

Some of these exercises are paired back to back that will compound the burn you are feeling. For example, The first two exercises are really going to hit the quads with some good work. Keep pushing through those 40 seconds every time and the 20 seconds is going to feel so good when you finally get to relax.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Weighted Hip Bridges
Rest 80 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is practicing consistent movement and understanding that the burn is only temporary.

Some of these exercises are paired back to back that will compound the burn you are feeling. For example, The first two exercises are really going to hit the quads with some good work. Keep pushing through those 40 seconds every time and the 20 seconds is going to feel so good when you finally get to relax.

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
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort

Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort

Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed

Challenging Sets!!!
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only

Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only

Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning

Rest a bit, and then cool down with…

Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort

If you have flip turns, perform them…even if they’re not very good at this point.

Four sets of:
Streamlines for distance
Rest as needed

B.
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…)

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.