June 18, 2020 – Competition

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
100 Meters with long streamlines off the wall, finger tip drag the whole way
Rest 20 seconds
100 Meter Pull
Rest 20 seconds
100 Meter Breathe every 3rd stroke and count strokes

Main Set
Two or Three sets (depending on your swimming ability) of the following…

Four sets of:
50 Meter Swim on one of the following intervals: 50/55/1:00/1:05/1:10
(simulate ocean swimming lift your head and sight spot every 5th-7th breath)

Followed by…

Four sets of:
25 Meter Swim
5 Burpees
25 Meters Swim
5 Burpees
25 Meter Swim
Rest 10 seconds

Optional Warm-Down
One or Two Rounds of:
100 Meter Kick
Rest 15 seconds
100 Meter Pull
Rest 15 seconds

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.

At-Home Workout (No 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.

When the clock starts perform…

As many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Mountain Climbers
30 Contralateral Alternating V-Ups

Breathe exclusively through your nose throughout this entire first portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following…

Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Running Man Line Jumps
30 Air Squats

When the running clock reaches 24:00, perform the following…

Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Back Pack Strict Press

TIME CAP: 10 Minutes

Coaches Note:
With a long workout today the goal is to find a good pace that can keep you moving for the entire 24 minutes plus the last section. You will get to change from Alternating V-ups to Air Squats halfway through so you can hopefully move in large sets without fear of completely hitting fatigue on them.

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.

When the clock starts perform…

As many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups

Breathe exclusively through your nose throughout this entire first portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following…

Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
20 Dumbbell Box Step Ups

When the running clock reaches 24:00, perform the following…

Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Dumbbell Push Press

TIME CAP: 10 Minutes

Coaches Note:
With a long workout today the goal is to find a good pace that can keep you moving for the entire 24 minutes plus the last section. You will get to change from Alternating V-ups to push press halfway through so you can hopefully move in large sets without fear of completely hitting fatigue on them.