November 5, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
PACING REVISITED
Warm-Up Drills
60 Seconds of Prone Extension (Superman) Hold
50 V-Ups
60 Seconds of Prone Extension (Superman) Hold

One set of:
100 Meter Breathe Every 3rd Stroke

Four sets of:
50 Meter Pull
Rest 20 seconds

Four sets of:
Four sets of:
25 Meter (1/2 length with closed fist, 1/2 regular swim)
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.)

The Meat
Pick a pace category and hold it through the whole set at about 75%, taking no rest between sets. Use the dryland exercises as active recovery.

Four sets of:
50 Meter Swim on your choice of interval
40/45/50/55/60 seconds

10 Burpees

Four sets of:
100 Meter Swim on your choice of interval
1:20/1:30/1:40/1:50/2:00

10 In and Outs

Two sets of:
200 Meter Swim on your choice of interval
2:40/3:00/3:20/3:40/4:00

10 Burpees

One set of:
400 Meter Swim on your choice of interval
5:20/6:00/6:40/7:20/8:00

10 In and Outs

Eight sets of:
25 Meter Swim on your choice of interval
30/35/40/45/50 seconds
(Sprint! 100% effort.)

Optional Warm Down
200 Meter warm down your choice – mix in some kicking and stroke count through the 200 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.