May 30, 2024 – Competition Program

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 – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle

Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

Followed by…

Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40

Followed by…

Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

Optional Warm-Down
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)

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.