For over 10 years, Invictus has proudly offered various online programs for FREE. To continue to provide you with an excellent program and community, and further enhance the amount of coach interaction and feedback you receive through the program, we will begin charging a small monthly fee for the Competition program. Click here and sign up before October 1 to get the Sea of Green intro pricing of $9/month option (35% off).
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Rest 20-30 seconds
100 Meter Breathe Every 3rd Stroke – build from 50-80% effort
Main Set
*Use a kick board for the kicking pieces, and not your times for the 100 meter kicks.
100 Meter Kick
Rest 15-20 seconds
100 Meter Swim @ 75% effort
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
200 Meter Swim @ 60% effort
Rest 20-30 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
300 Meter Swim @ 50% effort
Cool Down
200 Meter Pull – focus on strong pull and glide
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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 (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), 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.
Click here and sign up before October 1 to get the Sea of Green intro pricing of $9/month option (35% off).I cannot get into my account through this link.Do I have another option?
A. Done
B. Done
C. 15min sauna count?
D-E. Working on it 😉
A. Done
B. Stretch in sauna 15min
C. Compression unit
D+E. Done 🙂 Nice relaxing day with the girlfriend who happens to be an amazing cook.
2:20-2:25 for kick times
Stayed consistent.
Dr. Joe 🙏🏻