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?
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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? There's a very simple answer to this question.
Recovering the arms is what tends to become challenging as fatigue kicks in. So home in your bed, laying flat on your belly, just perform several arm recoveries back and forth.
Note!!!!!!!!!
If your upper body flexibility is borderline (or poor), then your deltoid muscles must overcome tentions imposed by lack of flexibility (mainly at the arm adductor level, ie pecs etc...). So another great dryland suggestion for flyers has to be to stretch. I'd do a stretching session before, and one after performing several dozens of arm recoveries.
You'd know that by looking at your posture when relaxed. If both shoulder naturally rotate to the front, then it's an issue for swimming long distances at butterfly.
And when you perform these recoveries laying on your bed, make sure your shoulders are oriented upward, never downward (tip of the shoulder) and spend great deal of time with your head up, as to simulate breathing. Do at the very least the equivalent of a 200m butterfly, if you want to some day be able to swim a 200 easily. But make sets, or (like I used to do), just perform around 100 in a row. Short rest, then 100 again.
As simple as that.
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? There's a very simple answer to this question.
Recovering the arms is what tends to become challenging as fatigue kicks in. So home in your bed, laying flat on your belly, just perform several arm recoveries back and forth.
Note!!!!!!!!!
If your upper body flexibility is borderline (or poor), then your deltoid muscles must overcome tentions imposed by lack of flexibility (mainly at the arm adductor level, ie pecs etc...). So another great dryland suggestion for flyers has to be to stretch. I'd do a stretching session before, and one after performing several dozens of arm recoveries.
You'd know that by looking at your posture when relaxed. If both shoulder naturally rotate to the front, then it's an issue for swimming long distances at butterfly.
And when you perform these recoveries laying on your bed, make sure your shoulders are oriented upward, never downward (tip of the shoulder) and spend great deal of time with your head up, as to simulate breathing. Do at the very least the equivalent of a 200m butterfly, if you want to some day be able to swim a 200 easily. But make sets, or (like I used to do), just perform around 100 in a row. Short rest, then 100 again.
As simple as that.
