August 8, 2024 – Invictus Athlete Program

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.

Warm Up:
50 Meter Freestyle
50 Meter Breaststroke
50 Meter Arms Only
50 Meter Freestyle
100 Meter Kickboard
Rest 2 minutes, then repeat.

Followed by…

For time:
50 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 30 seconds
150 Meter Swim
Rest 45 seconds
200 Meter Swim
Rest 60 seconds
200 Meter Swim
Rest 45 seconds
150 Meter Swim
Rest 30 seconds
100 Meter Swim
Rest 15 seconds
50 Meter Swim

Rest 3-5 minutes, then…

For time:
200 Meter Breaststroke