September 3, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
PACING SESSION
60 v up situps unbroken

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:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. Focus on a strong finish as your hand comes to your thigh.)
Rest 30 seconds

Four sets of:
25 Meter Breathe Every 5th Stroke
Rest 20 seconds

For the set below you will pick a pace that allows you to get 8-10 sec
of rest for the 50 at 75% effort then keep that pace for the following
distances.- ex. Finish the 50 at 40 sec my send off is every 50 seconds
for the 50; 1:40 for the 100 and 3:20 for 200)

2 x 50 45/50/55/1:00
1 x 100 1:30/ 1:40/ 1:50/ 2:00
1 x 200 3:00/ 3:20/ 3:40/ 4:00
1 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.