A.
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…)
B.
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….
C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
D.
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.
Swim Session
Warm Up:
Four rounds of:
50 Meter Freestyle
50 Meter Breaststroke
*No rest*
Followed by…
Two sets of:
100 Meter Kickboard
Rest 1-2 minutes
Workout:
Every *____* seconds for 20 sets:
50 Meter Swim
*Pick a time that is aggressive but that you can make with about 10-15 seconds to spare on your first few intervals. This could be…
*Every 45 seconds.
*Every 50 seconds.
*Every 55 seconds.
*Every 60 seconds.
etc.
Cooldown:
100 Meter Freestyle @ Easy Pace
100 Meter Kickboard
100 Meter Breaststroke