I'm wondering if it is possible to use heartrate as an indicator of whether one is ready for longer distances, specifically in training butterfly. Sometimes I'm not sure whether I "can't" do that extra 25 because I'm mentally wimpy or physically wimpy.
If my goal is to work my way up to doing a 200m fly, is there a target range I should be trying to stay in during repeats? If I've calculated my max heart rate, is there a percentage of max that I should stay under, and a percent of max at end of a repeat that says I should be able to add another 25m to my repeats? Is there a percentage of max that I can use to figure out when I'm ready for the next repeat? Training butterfly seems to be different from other strokes like freestyle in that I can't just slow down, beyond a point anyway. Even at the slowest I can go I can't stay aerobic, so it is a matter of adjusting repeat distance and rest interval. I also mix in one arm or body dolphins to increase the distance/duration I can do, and of course I am constantly trying to improve technique. Is heart rate monitoring useful in this sort of training?
I'm an old butterflyer...60 to be exact. Personally I think you're being too clinical, unless you have a heart condition. Assuming you have good butterfly technique you should try to do some ladders. One that I like is 25-50-75-100-75-50-25. That's pretty simple. Give yourself :10 rest per 25. I like doing pull sets then I can focus on my stroke.
From that set you can move to something like 50-75-100-150-200-150-100-75-50. This is a little more ambitious, but do-able as long as you maintain good, sound technique.
If you are attempting - or your goal is a 200 Fly - you should know that this is swum very differently from a 50 or a 100, which are sprints.
Get in the habit of counting your strokes ~ 7-8 per 25 yds. You get minimum # of strokes by emphasizing the "glide". When you start getting more than your "minimum" number of strokes you're going to tire much sooner, your heart-rate is going to go up, you're not going to get your arms around, and your stroke is going to go to hell. You need to maintain stroke integrity while pushing the distance. Once your stroke starts falling apart either increase your rest periods or stop and switch to something else.
Once you can do some of these ladders comfortably, try doing some time trials 2~3 x 200 (or 150) Fly with about 1~2:00 rest. TIME YOURSELF AND RECORD IT! Know your pace, track it. Record your heart-rate. Know what kind of pace you can maintain at a certain heart-rate. You can also do a broken 200 Fly taking :05 rest at the 50.
There are lots of ways to have fun with fly! Just my thoughts from having done this for many years.:D
Hey ***, you're probably right that it make more sense to base intervals and distance on ability to keep good form. I think my technique has come a long way but still has quite a ways to go. I think probably the biggest contributor to my form falling apart is getting out of breath and having the breathing throw off the timing of the stroke. I think I've been a bit too optimistic in how fast I will be able to increase distance and maybe need to continue working on technique and concentrating on the 50m and 100m distances for a while. The past week I've been sick which has only given me more time than ever to overthink things and get impatient. Just over a year ago I can remember getting excited about finishing an entire length of fly! Unfortunately I then spent eight months practicing doing it all wrong :( I've spent the summer trying to develop decent technique and have improved significantly but my biggest challenge is still to not revert to my old bad technique, which still happens all too easily.
One point I am curious about is how slow people are able to get their fly down to. When I try to swim at the most relaxed I can manage I very consistantly come in at 45s per 50m. I only ever go slower when I tire and my technique is going. Should I be able to go slower? The truth is I only got my 200m fr time below 3:00 this spring so it is perhaps not that surprising I am having trouble trying to manage a 200m fly at that pace!
Anyway, how slow can you go? :) And how does that compare to your freestyle speed?
