Backhalf of 100 fly help?

RE: Backhalf of 100 fly help?

ande — Wed, 24 Aug 2011 10:06:07 GMT

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

RE: Backhalf of 100 fly help?

The Fortress — Tue, 23 Aug 2011 10:47:25 GMT

I always die on my 100 flys too. There are some great tips and workout ideas in this thread: Training for the 100 fly? - U.S. Masters Swimming Discussion Forums

RE: Backhalf of 100 fly help?

mikeh — Tue, 23 Aug 2011 09:44:23 GMT

Bump to the top. By the way, if anyone hasn't visited, here is a thread only on butterfly: The Butterfly Zone: The Butterfly Lane - U.S. Masters Swimming Discussion Forums

RE: Backhalf of 100 fly help?

Former Member — Mon, 22 Aug 2011 16:22:50 GMT

I also have the same problem, My fastest 50m fly was 27.87 but i take out 30 and come back 34 i dont know why i die so easily. in yards i take out 26.10 and come back 31.30.

RE: Backhalf of 100 fly help?

Former Member — Mon, 22 Aug 2011 15:29:52 GMT

It all depends What's your time? How do you split it? How well conditioned are you? How do you need split your race to swim your best possible time? 1:02 high (meters) 28 going out 34 coming back Tapered

RE: Backhalf of 100 fly help?

orca1946 — Mon, 22 Aug 2011 12:54:45 GMT

Most of us have tried that - only to have the piano fall on us the last 25! I like to stay even thru 60 yards then think about a long pull & the the last 20 give what I have left.

RE: Backhalf of 100 fly help?

mikeh — Mon, 22 Aug 2011 09:12:09 GMT

It all depends What's your time? How do you split it? How well conditioned are you? How do you need split your race to swim your best possible time? The question offered by the original poster is right up my alley. I have been frustrated for the past few years in my attempts to go under 1:00 in the 100 yard butterfly. I tend to go out really, really fast (at least for me). Usually my 50 yard fly is a low :26, and I take out the 100 in :26.5 or so. I die horribly the last 20 yards. But when I try to go out slower, I die also. Poor conditioning?

RE: Backhalf of 100 fly help?

orca1946 — Mon, 22 Aug 2011 06:05:26 GMT

Have you tried diff paces? Try 29 +33 or 30 +33 28 + 31 :2cents:

RE: Backhalf of 100 fly help?

Chris Stevenson — Mon, 22 Aug 2011 01:01:03 GMT

1:02 high (meters) 28 going out 34 coming back Tapered What was your time in the 50 fly? In other words, how much of a sprint was that 28? I'm going to assume "28" means 28.0. If your best time was 27+, then you took it out too hard; you need to work on your "easy fly" (stroke efficiency) and your sense of pace (correlation of effort to speed), and pace your 100 better. If your 50 time was 27.0 or better, then you lack conditioning. Lift more/harder (IMO fly is the stroke best helped by lifting, though I can't speak to breaststroke) and do more lactate tolerance sets. In looking at your splits, subtract about 2.5 sec (1.5 sec for the start, 1.0 sec for the turn) from your 2nd 50 to see the true difference.

RE: Backhalf of 100 fly help?

ande — Sun, 21 Aug 2011 11:12:30 GMT

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. It all depends What's your time? How do you split it? How well conditioned are you? How do you need split your race to swim your best possible time?

RE: Backhalf of 100 fly help?

rtodd — Sun, 21 Aug 2011 07:28:17 GMT

I swim the first 50 of a 100 fly the same way I swim the 200IM. Just controlled easy speed, then I have to really work for the second 50. That's just me.