September 24, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Warm-Up Drills
75 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 Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull – you can also Google it for videos)
Rest 20 seconds

Four sets of:
25 Meter Breathe Every 3rd Stroke
Rest 10 seconds

The Meat
Four sets of:
50 Meter Pulling with a Buoy between legs
Rest 20 seconds

Four sets of:
100 Meter Breathe Every 3rd Stroke
Rest 30 seconds

Four sets of:
50 Meter Kick – try butterfly on your back or use a kickboard if less advanced
Rest 20 seconds

Warm-Down Drills
Four sets of:
25 Meters @ 60% effort
5 Burpees
25 Meters @ 60% effort
Rest 15 seconds – try to maintain same pace for all sets

Four sets of:
50 Meter Breathe Every 3rd Stroke
Rest 20 seconds

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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