Fly endurance

How to build up endurance to swim the 200 fly? I haven't competed in this event in almost 30 years, but I can still do a respectable 50 fly. Is it lost forever, or can I get it back? Or maybe at least the 100 fly? Any training tips or advice? :afraid: An interesting set for rebuilding 200m specific endurance/technique is to go: 10-15m @ SDK followed by NAD (No Arm Drill) then 10-15m @ Full Stroke It's a lot of fun, great balance between fitness and technique. Allows for booking massive volumes at Fly. The NAD takes care of the technical aspect, and it's a lot of fun too. Obviously, you first need to learn the NAD. Here are 3 distinct executions: 1 - Very slow, over water view Butterfly NAD Drill - Slow Execution - YouTube 2 - Fast execution, with some SDK Butterfly Kick - NAD (No Arm Drill) Fast - YouTube 3 - Slow execution, underwater view Fly NAD (No Arm Drill) Underwater View - YouTube Note. The NAD can be performed with speed in mind. In this regard, it's more than possible to actually perform this set (10-15m kick / 10-15m stroke) either at slow, moderate, or even race pace. And for that matter, I strongly recommend the use of a tempo trainer. This little guizmo will assist you by providing you with the rate at which you should train. And what's great is that the same Tempo used for the Full Stroke also applies to NAD, since the later is nothing else than Fly without the arms. The fast NAD execution posted above is done at a rate of 76bpm, that is 38 cycles per minute. That, with the dive and the SDK translates into a time of around 42sec for a 50. Therefore at that rate, given that you have enough juice to hold the rate full stroke, you'd be looking at booking full 200m reps under 3min. In comparison, Phelps on his famous fly technique clip performs at 86spm (ie, 43 cycles per minute). I personnally sprint my 50s at a rate that's over 50 cycles per minute. Enjoy!

How to build up endurance to swim the 200 fly? I haven't competed in this event in almost 30 years, but I can still do a respectable 50 fly. Is it lost forever, or can I get it back? Or maybe at least the 100 fly? Any training tips or advice? :afraid: An interesting set for rebuilding 200m specific endurance/technique is to go: 10-15m @ SDK followed by NAD (No Arm Drill) then 10-15m @ Full Stroke It's a lot of fun, great balance between fitness and technique. Allows for booking massive volumes at Fly. The NAD takes care of the technical aspect, and it's a lot of fun too. Obviously, you first need to learn the NAD. Here are 3 distinct executions: 1 - Very slow, over water view Butterfly NAD Drill - Slow Execution - YouTube 2 - Fast execution, with some SDK Butterfly Kick - NAD (No Arm Drill) Fast - YouTube 3 - Slow execution, underwater view Fly NAD (No Arm Drill) Underwater View - YouTube Note. The NAD can be performed with speed in mind. In this regard, it's more than possible to actually perform this set (10-15m kick / 10-15m stroke) either at slow, moderate, or even race pace. And for that matter, I strongly recommend the use of a tempo trainer. This little guizmo will assist you by providing you with the rate at which you should train. And what's great is that the same Tempo used for the Full Stroke also applies to NAD, since the later is nothing else than Fly without the arms. The fast NAD execution posted above is done at a rate of 76bpm, that is 38 cycles per minute. That, with the dive and the SDK translates into a time of around 42sec for a 50. Therefore at that rate, given that you have enough juice to hold the rate full stroke, you'd be looking at booking full 200m reps under 3min. In comparison, Phelps on his famous fly technique clip performs at 86spm (ie, 43 cycles per minute). I personnally sprint my 50s at a rate that's over 50 cycles per minute. Enjoy!