Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
**Back to the Basics**
Warm-Up Drills
Four sets of:
50 Meter Stroke Count
Rest 20 seconds
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:
50 Meter Breathe Every 3rd Stroke
Rest 20 seconds
The Meat
Two sets of:
100 Meters Stroke Count and Pace on your choice of interval
1:20/1:30/1:40/1:50/2:00
Two sets of:
200 Meters Stroke Count and Pace on your choice of interval
2:40/ 3:00/ 3:20/ 3:40/ 4:00
One set of:
400 Meters Stroke Count and Pace on your choice of interval
5:20/ 6:00/ 6:40/ 7:20/ 8:00
Warm Down
Two sets of:
50 Meter Kick
Rest 20 seconds
Two sets of:
50 Meter Pull
Rest 20 seconds
Two sets of:
50 Meter Drill of Your Choice
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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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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