April 28, 2016 – 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

Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

III.
Main Set
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion.

FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees

– note your time –

Rest 60 seconds

Every minute, for 2 minutes:
Swim 50 Meters

Every 2 minutes, for 4 minutes:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Rest 60 seconds

Every 50 seconds, for two sets:
Swim 50 Meters

Every 1:40, for two sets:
Swim 100 Meters

Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull

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.