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.
——————————————
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.
No comments:
Post a Comment