October 6, 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
Please watch the following video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.

Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds

Followed by…

Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

One set of:
100 Meter Pull

Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.

Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)

Followed by…

100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds

Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort

Followed by…

Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.

Cool Down
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.

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.