So... I've incorporated butterfly sprints into my workout. When I first started, about 3 months ago, I could do one 25yd fly sprint about every 3 minutes (because it took me that long to recover). Later on, I was able to do five intervals of 25yd of fly sprint + 25yd back kick (relaxed), with a 60 second rest in between each interval. Now, I can do ten intervals of 25yd fly sprint + 25yd back kick (relaxed) without resting in between each interval. My long-term goal is to increase my fly sprint distance to 100yd per interval (I haven't decided on how many intervals yet). My short-term goal is to increase it to 50yd per interval. My problem is that I still can't break 25yd. Twenty-five yards of fly sprint kills me every time. The only difference seems to be in the amount of time it takes me to recover from each interval and begin the next.
Anyone have any suggestions? I would greatly appreciate them. I know I'm doing something right because I can do more intervals without resting than I could before but I just can't figure out why I'm still near death at the end of each 25yd sprint.
Another technique to lengthen your fly sprint pace is to practice in a long-course pool. Ande's Austin team probably does plenty of long-course workouts. Learning to sustain a race pace over 164 feet, not 75, before turning around or resting is a total gamechanger.
Hi Woofus! :wave:This is excellent advice that I took from you in the past. Judester, if you can do this, it really helps not having those walls to assist you! I don't have access to a long course pool; however, we have two pools in my community: An indoor 25-yard pool and an outdoor recreational pool with a free-form shape that has a two-lane, 25-yard lap pool as one offshoot. It is hard to measure the total length from end to end; however, when I count my 200-pace fly stroke, it takes me 25 strokes to complete the length. (I have to make a sharp turn halfway down the pool, but it's worth it!) In all, I figured the length is 62 yards based on my fly stroke count, so I have been practicing "200 fly" races by "racing" four lengths of the pool non-stop. The "race" works out to be well over 200 meters, so it is giving me the confidence for my upcoming 200m fly races in Saturday's meet, Worlds, and Nationals.
Good luck! :cheerleader:
Another technique to lengthen your fly sprint pace is to practice in a long-course pool. Ande's Austin team probably does plenty of long-course workouts. Learning to sustain a race pace over 164 feet, not 75, before turning around or resting is a total gamechanger.
Hi Woofus! :wave:This is excellent advice that I took from you in the past. Judester, if you can do this, it really helps not having those walls to assist you! I don't have access to a long course pool; however, we have two pools in my community: An indoor 25-yard pool and an outdoor recreational pool with a free-form shape that has a two-lane, 25-yard lap pool as one offshoot. It is hard to measure the total length from end to end; however, when I count my 200-pace fly stroke, it takes me 25 strokes to complete the length. (I have to make a sharp turn halfway down the pool, but it's worth it!) In all, I figured the length is 62 yards based on my fly stroke count, so I have been practicing "200 fly" races by "racing" four lengths of the pool non-stop. The "race" works out to be well over 200 meters, so it is giving me the confidence for my upcoming 200m fly races in Saturday's meet, Worlds, and Nationals.
Good luck! :cheerleader:
