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.
2 guys I know pretty well that are in their 50's swimming great 200 Flys are David Sims and Steve Unruh. Both of these guys are incredible 200 and above freestylers. They have great endurance that really helps them when swimming a 200 Fly.
jim,
wow thanks for the callout and pairing. jeeez
i have never done repeat 5x100s sets, but when i do 5x100s hard its a pretty hard set (anybody can send me a pm for exacts)
however i have also done 5x200s....all the way up to 7x400s
my longtime good friend - that you called out - 1980 Olympian in the 1500 Dave Sims and i have discussed training for the 200 fly.
its a lot harder to do now as a masters. we both do shorter length swims to make sure our stroke doesnt fall apart. and yes it is tough. darn tough with all the plastic parts in my right shoulder. i used to train distance free just for my 200 fly when i was an elite.
not everyone can do the same set(s) or even do it the same way. i certainly could not do the same set(s) more than 1 time i a week -> BORNING!!! gawd how i hate doing the same thing over n over that is just brain dead. i like variety
maybe 25s one day
50s another
75s done 25fly/25free/25fly or switch those around
i love 25free/25fly 50s
we arent allowed to talk about hypoxic or i would mention my old mvn firestone 500 set
i dont even do fly every workout i probably need to but rarely do
the usms site had a nice article on shoulder strengthening. it was good. very important.
oh and do NOT do something stupid like dips. i can show you the scars and explain the plastic from what damage dips can cause.
my 1 piece of advice i tell everyone about racing the 200 fly....make butter envy you that 1st 100....be that smooth
The 200 LCM Fly is one of if not the hardest race, throw in the LCM 400IM into that as well.
2 guys I know pretty well that are in their 50's swimming great 200 Flys are David Sims and Steve Unruh. Both of these guys are incredible 200 and above freestylers. They have great endurance that really helps them when swimming a 200 Fly.
jim,
wow thanks for the callout and pairing. jeeez
i have never done repeat 5x100s sets, but when i do 5x100s hard its a pretty hard set (anybody can send me a pm for exacts)
however i have also done 5x200s....all the way up to 7x400s
my longtime good friend - that you called out - 1980 Olympian in the 1500 Dave Sims and i have discussed training for the 200 fly.
its a lot harder to do now as a masters. we both do shorter length swims to make sure our stroke doesnt fall apart. and yes it is tough. darn tough with all the plastic parts in my right shoulder. i used to train distance free just for my 200 fly when i was an elite.
not everyone can do the same set(s) or even do it the same way. i certainly could not do the same set(s) more than 1 time i a week -> BORNING!!! gawd how i hate doing the same thing over n over that is just brain dead. i like variety
maybe 25s one day
50s another
75s done 25fly/25free/25fly or switch those around
i love 25free/25fly 50s
we arent allowed to talk about hypoxic or i would mention my old mvn firestone 500 set
i dont even do fly every workout i probably need to but rarely do
the usms site had a nice article on shoulder strengthening. it was good. very important.
oh and do NOT do something stupid like dips. i can show you the scars and explain the plastic from what damage dips can cause.
my 1 piece of advice i tell everyone about racing the 200 fly....make butter envy you that 1st 100....be that smooth
