I'm seeking advice on training for the 100 fly. Decided to start swimming it last year. Swam it 7x on the three courses. I can only remember 3x times where I didn't suffer from complete paralysis the last 15 meters or so and worry about a DQ. Gah. So how can I fix this?
I've read that you don't need to train fly in practice. I'm not sure I buy this. The muscular fatigue from fly seems unique. And I don't want to substitute freestyle training for it.
What are some good sets? How many SDKs per length should I take to prevent oxygen debt? If too much fly hurts the shoulders, is kicking a decent training substitute?
I also seem to swim better 100 flys on a week rest. The paralysis seems to be associated with a 2 week taper. Does aerobic fitness drop off that quickly? Is this an age thing? Or is it that I just don't train enough yards for a 2 week taper?
Since I haven't swam the 100 fly since I was 19 (waaaaay back when), I will assume that the pain/suffering the last 15 y/m is similar to what I experience in the 100 ***.
Some sets that I do to strengthen the back half of my 100 are:
- 4-6x: 75 (from a push) at 80% effort, 10 secs rest, 50 at 95-100% effort
- 3-4x: 100 (from a push), first 50 at "easy speed" effort, last 50 at 100%
- 3-5x: 100 (from a push), all at maximum effort, on 4:00
Basically, you want to train your body to be able to cope with the lactic acid that accumulates at the tail end of the race, and to maintain technique when all those around you are losing theirs...
Since I haven't swam the 100 fly since I was 19 (waaaaay back when), I will assume that the pain/suffering the last 15 y/m is similar to what I experience in the 100 ***.
Some sets that I do to strengthen the back half of my 100 are:
- 4-6x: 75 (from a push) at 80% effort, 10 secs rest, 50 at 95-100% effort
- 3-4x: 100 (from a push), first 50 at "easy speed" effort, last 50 at 100%
- 3-5x: 100 (from a push), all at maximum effort, on 4:00
Basically, you want to train your body to be able to cope with the lactic acid that accumulates at the tail end of the race, and to maintain technique when all those around you are losing theirs...
