December 1, 2022 – Competition

Training in December

We know that December is often a tough time to stick to your fitness routine. While there might be a lot of new year’s resolutions starting in a month, we want you to make the most of December and not forfeit 1/12 of your year. How can you do this? First, figure out your fitness priorities so you can make each training day successful while still navigating a busy December schedule. 

We are currently in the final 4-5 weeks of the cycle and some may stress about getting to every portion of every training day. We understand, though, that many may end up being short on time and not be able to get to all of the training listed in the program (kids are out of school, family is in town, traveling, etc). Those days do not have to be thought of as failures for your training. We just have to shift focus.  If or when that happens, just know your plan and how to make the most of your time that you have in the gym. Here are our suggestions for how to shift your focus if you find you are short on time for training: 

Step 1: Figure out what you need to work on most for the next season. This should be something that takes time for you to improve. So if you need to get stronger, prioritize the lifts. This will ensure you are getting this extra month of training on your strength. If it is your cardio that is a struggle then commit to certain progressions we are doing for Assault bike or Rowing or something similar. (Often found in the Invictus Athlete or Masters program) 

Step 2: Figure out how much time you will be able to commit to training per day on average.

Step 3: Identify the days that you know ahead of time will be tough.  This may be an office party that will interrupt your night time training or you are visiting family and will not be at your normal gym. Think of a solution ahead of time. That might mean you need to train in the morning, find a trial for a run or find a commercial gym to drop into. 

Step 4: Follow your plan. If you set a goal, know how much time you need, and make a plan to ensure you will have that time available to you. This will ensure that you are well on your way to a successful December and ahead of the game when it comes to New Years Resolutions! 

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.
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Followed by…

Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Followed by…

Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds

Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%

Followed by…

Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)

Followed by…

Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)

Cool Down
100 Meters – Drill of Your Choice

B.
For time:
Run 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

C.
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…)

D.
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….

E.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

F.
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.