September 5, 2024 – Competition 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.

Swim Session

For quality:
100 Meter Freestyle
100 Meter Breaststroke
Rest 60 seconds
100 Meter Kickboard
100 Meter Arms Only
Rest 2 minutes
100 Meter Freestyle
100 Meter Breaststroke
Rest 60 seconds
100 Meter Kickboard
100 Meter Arms Only

Rest 5 minutes, then…

Ten sets of:
50 Meter Swim
Rest 30-45 seconds between sets