Over the last weekend I competed in 50m and 100m LCM butterfly.
I can swim the events, but I am just not able to keep my stroke together and remain at a reasonable speed (I would say fast, but even when sprinting it takes me about 36 secs per 50m SCM). I then deteriorate into 'survival' fly, where my hips drop and the priority is breathing on each stroke.
On the 50m, I started to struggle over the last 10m, which lost me a few seconds. On the 100m, I went out a bit slower, but by the time I got to the second 50m I was really struggling. This meant it took me around 55 secs to do the second 50m.
I've done a lot of fly in training recently, so I didn't expect it to be so tough.
In contrast, I did the 100m freestyle, and kept my intensity near maximum throughout, so I'm not sure why fly would be so different?
I do all of my training in a 25m pool, so do I really need to get to a 50m pool to get used to longcourse?
Is part of the problem oxygen debt? I seem to have trouble breathing properly on fly, as I am normally rushing to get my head back down after a very short breath.
I saw in the archives a topic about fly endurance. It suggested working on sets of 25m, then 50m, then 75m until doing 6x75m at a good pace. Another suggestion is doing 8x25m fly and decreasing the rest with each workout. My coach suggested doing 20x25m of 6 stroke fly followed by easy freestyle into the wall. That doesn't seem to be working for me, because it seems to be teaching me to swim 6 strokes then relax.
Would you recommend one of the above training methods or another one?
Is land training essential for conditioning to the level required, as most of my training is pool based right now?
Sorry for the long topic, with lots of questions. Hopefully, I will find some help here or just pointed towards some articles/training methods that work.
Over the last weekend I competed in 50m and 100m LCM butterfly.
I can swim the events, but I am just not able to keep my stroke together and remain at a reasonable speed (I would say fast, but even when sprinting it takes me about 36 secs per 50m SCM). I then deteriorate into 'survival' fly, where my hips drop and the priority is breathing on each stroke.
On the 50m, I started to struggle over the last 10m, which lost me a few seconds. On the 100m, I went out a bit slower, but by the time I got to the second 50m I was really struggling. This meant it took me around 55 secs to do the second 50m.
I've done a lot of fly in training recently, so I didn't expect it to be so tough.
In contrast, I did the 100m freestyle, and kept my intensity near maximum throughout, so I'm not sure why fly would be so different?
I do all of my training in a 25m pool, so do I really need to get to a 50m pool to get used to longcourse?
Is part of the problem oxygen debt? I seem to have trouble breathing properly on fly, as I am normally rushing to get my head back down after a very short breath.
I saw in the archives a topic about fly endurance. It suggested working on sets of 25m, then 50m, then 75m until doing 6x75m at a good pace. Another suggestion is doing 8x25m fly and decreasing the rest with each workout. My coach suggested doing 20x25m of 6 stroke fly followed by easy freestyle into the wall. That doesn't seem to be working for me, because it seems to be teaching me to swim 6 strokes then relax.
Would you recommend one of the above training methods or another one?
Is land training essential for conditioning to the level required, as most of my training is pool based right now?
Sorry for the long topic, with lots of questions. Hopefully, I will find some help here or just pointed towards some articles/training methods that work.
The 200 LCM Fly is one of if not the hardest race, throw in the LCM 400IM into that as well. I have found to swim a good 200 LCM Fly the first thing you have to build and have is aerobic capacity. I believe short rest freestyle sets can build that aerobic capacity. For example start out with with sets of 5 x 100 on the fastest interval you can make giving yourself no more than 5 seconds rest. then do a 50 or 100 ez and repeat. IF you can build up to 4 sets of 5 x100 on short rest you will start to build that capacity and endurance.
2 guys I know pretty well that are in their 50's swimming great 200 Flys are David Sims and Steve Unruth. Both of these guys are incredible 200 and above freestylers. They have great endurance that really helps them when swimming a 200 Fly.
The next thing I try to do is swim 50 Fly's on a minute in LCM at my 3rd or 4th 50 pace. For me that is holding 38/39. I like to do sets of 10 x 50 holding that pace. So pick an interval where you get 20 seconds rest and try to hold that pace. Start out with 4 x 50 Fly and see if you can over time build up to doing 10 x 50 Fly holding that pace with 20 seconds rest.
Try do some fly kick sets with and without fins along with some core exercises 2-3 X per week.
When your legs and core die in a 200 Fly ...you put too much pressure on the arms and thats when you see folks go vertical on the last 25 or 50. I also adapted a breath every stroke fly for the 200. At 61 I do need more air than I did 40 years ago! but see what works for you, Phelps pioneered the breath every stroke 2Fly and most world class swimmers now use that strategy
Finally train like you race. This strategy has worked for me and I have become a reasonable 200 Flyer and 400IMer.
Over the last weekend I competed in 50m and 100m LCM butterfly.
I can swim the events, but I am just not able to keep my stroke together and remain at a reasonable speed (I would say fast, but even when sprinting it takes me about 36 secs per 50m SCM). I then deteriorate into 'survival' fly, where my hips drop and the priority is breathing on each stroke.
On the 50m, I started to struggle over the last 10m, which lost me a few seconds. On the 100m, I went out a bit slower, but by the time I got to the second 50m I was really struggling. This meant it took me around 55 secs to do the second 50m.
I've done a lot of fly in training recently, so I didn't expect it to be so tough.
In contrast, I did the 100m freestyle, and kept my intensity near maximum throughout, so I'm not sure why fly would be so different?
I do all of my training in a 25m pool, so do I really need to get to a 50m pool to get used to longcourse?
Is part of the problem oxygen debt? I seem to have trouble breathing properly on fly, as I am normally rushing to get my head back down after a very short breath.
I saw in the archives a topic about fly endurance. It suggested working on sets of 25m, then 50m, then 75m until doing 6x75m at a good pace. Another suggestion is doing 8x25m fly and decreasing the rest with each workout. My coach suggested doing 20x25m of 6 stroke fly followed by easy freestyle into the wall. That doesn't seem to be working for me, because it seems to be teaching me to swim 6 strokes then relax.
Would you recommend one of the above training methods or another one?
Is land training essential for conditioning to the level required, as most of my training is pool based right now?
Sorry for the long topic, with lots of questions. Hopefully, I will find some help here or just pointed towards some articles/training methods that work.
The 200 LCM Fly is one of if not the hardest race, throw in the LCM 400IM into that as well. I have found to swim a good 200 LCM Fly the first thing you have to build and have is aerobic capacity. I believe short rest freestyle sets can build that aerobic capacity. For example start out with with sets of 5 x 100 on the fastest interval you can make giving yourself no more than 5 seconds rest. then do a 50 or 100 ez and repeat. IF you can build up to 4 sets of 5 x100 on short rest you will start to build that capacity and endurance.
2 guys I know pretty well that are in their 50's swimming great 200 Flys are David Sims and Steve Unruth. Both of these guys are incredible 200 and above freestylers. They have great endurance that really helps them when swimming a 200 Fly.
The next thing I try to do is swim 50 Fly's on a minute in LCM at my 3rd or 4th 50 pace. For me that is holding 38/39. I like to do sets of 10 x 50 holding that pace. So pick an interval where you get 20 seconds rest and try to hold that pace. Start out with 4 x 50 Fly and see if you can over time build up to doing 10 x 50 Fly holding that pace with 20 seconds rest.
Try do some fly kick sets with and without fins along with some core exercises 2-3 X per week.
When your legs and core die in a 200 Fly ...you put too much pressure on the arms and thats when you see folks go vertical on the last 25 or 50. I also adapted a breath every stroke fly for the 200. At 61 I do need more air than I did 40 years ago! but see what works for you, Phelps pioneered the breath every stroke 2Fly and most world class swimmers now use that strategy
Finally train like you race. This strategy has worked for me and I have become a reasonable 200 Flyer and 400IMer.
