I have been swimming for years on and off now, and every single time that the butterfly came up in prax, i would frieght and just do free back or brest. However, recently my coach got on me and I'm so glad that she did. She forced me to do the butterfly and I ended up being a natural at it. My first time through I did the 50 Fly in the low 27's. Now that I know that I am my own worst enemy in the pool, not the butterfly stroke, I actually enjoy it.
The issue is that I can only go 50 meters of butterfly before I have to switch to free or back due to becoming very tired in my sholders and abs. I want to work up to doing the 100 fly and the 200 fly.
So, my question is, are there any dryland exercises that I can do, in my house per se, that will help me strengthen the various muscles that are used in Fly?
I have been swimming for years on and off now, and every single time that the butterfly came up in prax, i would frieght and just do free back or brest. However, recently my coach got on me and I'm so glad that she did. She forced me to do the butterfly and I ended up being a natural at it. My first time through I did the 50 Fly in the low 27's. Now that I know that I am my own worst enemy in the pool, not the butterfly stroke, I actually enjoy it.
The issue is that I can only go 50 meters of butterfly before I have to switch to free or back due to becoming very tired in my sholders and abs. I want to work up to doing the 100 fly and the 200 fly.
So, my question is, are there any dryland exercises that I can do, in my house per se, that will help me strengthen the various muscles that are used in Fly?
Bands / stretch cords
get 1, 2 or 3 bands
Secure them against something sturdy
lean over and
move your arms like you're doing an underwater pull
recover in the same path you pulled just in reverse (NOT above like an actual fly recovery)
The best way to get in shape for the 100 & 200 fly is to
train for the 200 & 500 free and
do a lot of fly kicking with and without a board
You don't need to do much actual fly in practice, but the fly you do should be FAST
never take a sloppy stroke of fly in practice, when you start to fall apart switch to one arm stroke drill or free
also rest up a bit more before fast fly efforts
work on your easy speed fly
IMPROVE YOUR SDK (streamline dolphin kick)
have someone time you for 15, 25, & 50
work on getting faster and fitter
figure out how many kicks you should do off your starts and turns in each race
Perfect your SDK technique
here's a youtube with great SDK footage
Phelps Rallies Past Crocker in 100-fly - YouTube
I have been swimming for years on and off now, and every single time that the butterfly came up in prax, i would frieght and just do free back or brest. However, recently my coach got on me and I'm so glad that she did. She forced me to do the butterfly and I ended up being a natural at it. My first time through I did the 50 Fly in the low 27's. Now that I know that I am my own worst enemy in the pool, not the butterfly stroke, I actually enjoy it.
The issue is that I can only go 50 meters of butterfly before I have to switch to free or back due to becoming very tired in my sholders and abs. I want to work up to doing the 100 fly and the 200 fly.
So, my question is, are there any dryland exercises that I can do, in my house per se, that will help me strengthen the various muscles that are used in Fly?
Bands / stretch cords
get 1, 2 or 3 bands
Secure them against something sturdy
lean over and
move your arms like you're doing an underwater pull
recover in the same path you pulled just in reverse (NOT above like an actual fly recovery)
The best way to get in shape for the 100 & 200 fly is to
train for the 200 & 500 free and
do a lot of fly kicking with and without a board
You don't need to do much actual fly in practice, but the fly you do should be FAST
never take a sloppy stroke of fly in practice, when you start to fall apart switch to one arm stroke drill or free
also rest up a bit more before fast fly efforts
work on your easy speed fly
IMPROVE YOUR SDK (streamline dolphin kick)
have someone time you for 15, 25, & 50
work on getting faster and fitter
figure out how many kicks you should do off your starts and turns in each race
Perfect your SDK technique
here's a youtube with great SDK footage
Phelps Rallies Past Crocker in 100-fly - YouTube
