Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
***GO FOR THE DISTANCE***
30 Unbroken V-Ups
10 Superman Rolls into a V-Up
20 Unbroken 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 20 seconds between each 25 Meter efforts
Four sets of:
25 Meter Kick-Only (you choose the kick)
Rest 20 seconds between each 25 Meter effort
Four sets of:
25 Meters @ 60% and perfect stroke count
5 Burpees
25 Meters @ 60% and perfect stroke count
Rest 30 seconds
For each of the following, try to maintain a perfect stroke count, relax your breathing as much as possible, and maintain an efficient body position. Throughout the sets, think of staying long and strong.
2 x 200 3:00/ 3:20/ 3:40/ 4:00
2 x 400 6:00/ 6:40/ 7:20/ 8:00
Warm Down – 100 Meters
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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