January 9, 2020 – Competition

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
1.
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.

Warm-Up Technique Drills
Three sets of:
100 Meter Freestyle (focus on efficiency)
Rest 15 seconds

followed by…

One set of:
100 Meters (with Finis Snorkel if possible)
Rest as needed
100 Meter Kick with Board (and Zoomers if possible)
Rest as needed
100 Meter Easy Pull

Main Set
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Catch-Up Drill
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Finger Tip Drag

Cool Down Technique Work

100 Meter Kick with Board and Zoomers if possible)
Rest as needed
100 Meter Warm Down

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), 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.