October 1, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Warm-Up Drills
25 V-Ups
60 Seconds of Prone Extension/Superman
25 V-Ups

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 10 seconds between each 25 Meter efforts

Four sets of:
50 Meter Pulling
Rest 20 seconds

Four sets of:
25 Meter (1/2 length with closed fist, 1/2 regular swim)
Rest 10 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

The Meat
Pick a pace category and hold it through the whole set at about 75%

Four sets of:
50 Meters every interval – choose from 40/45/50/55/60 seconds

Four sets of:
100 Meters every interval – choose from 1:20/1:30/1:40/1:50/2:00

Two sets of:
200 Meters every interval – choose from 2:40/3:00/3:20/3:40/4:00

Eight sets of:
25 Meter SPRINTS every interval – choose from 30/35/40/45/50

Warm Down
Swim 200 Meters – strokes of your choice, but mid in some kicking and stroke count

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, 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.

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We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held October 23-25 at Behemoth CrossFit in Houston, TX. Please click here for more information and to register.

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