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Backhalf of 100 fly help?

Former Member
Former Member
How should I pace myself during the 100 fly, as in how fast should I go each 25 or 50. I'm sort of one of those people that likes to really sprint the first 50.
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  • Backhalf of 100 fly help? How should I pace myself during the 100 fly, as in how fast should I go each 25 or 50. I'm sort of one of those people that likes to really sprint the first 50 1:02 high (meters) 28 going out 34 coming back Tapered I know I've answered this question before somewhere, probably in Ask Ande but here's my take 28 34 is too wide of a spread, it's best to keep 100 fl splits in the range of 2.5 - 4.0 ie go out in 28.0 come home in 30.5 to 32 also consider having your 50 split 1/2 a second to a second slower than your all out 50 fly time, though elite flyers go out FAST. For the 1 fly you need speed, strength and fitness. Train to improve your SDK know how many kicks you'll do off your starts and turns. Train for speed to get out fast Train to bring your 1 fly home by training for the 2 fr & 400 & 500 fr I use different strategies for my 100 LCM vs 100 scm or scy. I tend to take out my 1 fly a little faster than my 50 fl in the 200 IM but I breathe a lot use easy speed and barely kick, I save my legs for the 2nd 50. scy & scm you want to get out fast and really use your SDKs hope this helps ande
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  • Backhalf of 100 fly help? How should I pace myself during the 100 fly, as in how fast should I go each 25 or 50. I'm sort of one of those people that likes to really sprint the first 50 1:02 high (meters) 28 going out 34 coming back Tapered I know I've answered this question before somewhere, probably in Ask Ande but here's my take 28 34 is too wide of a spread, it's best to keep 100 fl splits in the range of 2.5 - 4.0 ie go out in 28.0 come home in 30.5 to 32 also consider having your 50 split 1/2 a second to a second slower than your all out 50 fly time, though elite flyers go out FAST. For the 1 fly you need speed, strength and fitness. Train to improve your SDK know how many kicks you'll do off your starts and turns. Train for speed to get out fast Train to bring your 1 fly home by training for the 2 fr & 400 & 500 fr I use different strategies for my 100 LCM vs 100 scm or scy. I tend to take out my 1 fly a little faster than my 50 fl in the 200 IM but I breathe a lot use easy speed and barely kick, I save my legs for the 2nd 50. scy & scm you want to get out fast and really use your SDKs hope this helps ande
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