by, January 5th, 2012 at 10:22 AM (3399 Views)
Lifetime Solo SCM
- 325 swim
- 225 kick
- 300 back
- 8x25 on 60 12.5 AFAP/12.5 easy
- 4x25 on 60 dolphin kick to free breakout then easy
- 4x25 on 60 dolphin kick to back breakout then easy
- 2x150 25 kick AFAP 25 kick ez 100 back ez
-- (19+, 20)
- 300 ez
How was this recovery (my theory)? Everything today was CP and didn't really use any glycogen, thus my energy stores should be well recovered for tomorrow. On the neural side of things, this was not recovery, but unlike sprinting and even LT work, hard aerobic (tomorrow) requires energy more than sharpness. Tomorrow I will find out how true this theory is.
Currently I kick out with flutter kick. My dolphin kick is not powerful enough nor am I coordinated enough in the transition to use it for any kick out besides back. Even back is questionable. Thus the initial 25s were with flutter kick working on my current method and the dolphin sets were laying future ground work.
I am not really a fan of the "just start using dolphin off of every wall" theory. A half assed couple of dolphin kicks off every wall aren't going to help me train for anything.
LW said my feet were not floppy during but got better the longer I swam. A couple years ago I worked on ankle flexibility nightly and need to resume this. This is something to think about at swim meets, keeping the ankles warm might help my kick and it won't take long standing on a cold pool deck behind the blocks before they are stiff.
CP: Allows you to work anaerobically for about 10 seconds without creating lactic acid, and it is quick to recover.