October 29, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
**Testing Week**
Warm-Up Drills
25 V-Ups
60 Seconds of Prone Extension (Superman) Hold
25 V-Ups

One set of:
100 Meter Stroke Count
Rest 30 seconds
100 Meter Drill of Your Choice

Four sets of:
25 Meter Sprint @ 100%
Rest 20 seconds

The Test
Every 3 minutes, for 9 minutes (3 sets) for times of:
Swim 100 Meters @ 100%

Rest until recovered, and then…

Every 6 minutes, for 18 minutes (3 sets) for times of:
Swim 200 Meters @ 100%

Warm-Down
Swim an Easy 200 Meters adding in some drills of your choice

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.