November 12, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Breathing Emphasis
Warm-Up Drills
Take 8-10 minutes to stretch your pecs and lats.

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

Four sets of:
50 Meter – Drill of Your Choice
Rest 30 seconds

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

The Meat
One set of:
50 Meters @ 60% – count your strokes for each 25 meters, then take the average and maintain that stroke count for the following sets

Every minute, on the minute, for 8 minutes:
50 Meters – Breathe Every 3rd Stroke & Maintain Stroke Count

Rest 2 minutes, and then…

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

Four sets of:
100 Meter Breathe Every 3rd Stroke
Rest 30 seconds

Two sets of:
200 Meter Breathe as Needed & Maintain Stroke Count
Rest 60 seconds

Rest 2 minutes, and then…

Warm-Down
Four sets of:
50 Meter Kick – butterfly kick on your back if possible
Rest 20 seconds

Four sets of:
50 Meter Pull – focus on chin tuck and long strokes
Rest 20 seconds

100 Meters Easy

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.