June 20, 2019 – 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 from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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.