October 15, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
**Endurance Emphasis**
Warm-Up Drills
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

Four sets of:
25 Meter Thumb to Thigh
Rest 10 seconds

Four sets of:
25 Meter (1/2 length with closed fist, 1/2 spread fingers wide)
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.)

One set of:
25 Meter Swim
25 Meter Kick
25 Meter Pull
25 Meter Swim

The Meat
Four sets of:
200 Meter Swim on your choice of interval – 2:40/3:00/3:20/3:40/4:00

Two sets of:
400 Meter Swim on your choice of interval – 5:20/6:00/6:40/7:20/8:00

Warm Down
Easy 100 Meter 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.
——————————————
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.

Sign Me Up For the Invictus Athletes’ Camp