February 9, 2023 – Invictus Athlete

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
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds

Followed by…

Two sets of:
50 Meter Drill of Your Choice
Rest 15 seconds

Followed by…

Two sets of:
25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds

Followed by…

One set of:
100 Meter Easy Swim – count your strokes and stretch it out

III.
Main Sets
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes

Post time to comments.
If you’d like, do one time trial with zoomers and one without.

Followed by…

Two rounds for time of:
50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim

IV.
Technique-Focused Cool Down
100 Meter Drill of Choice

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.