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?
Have not read all the advice, but Im sure someone has mentioned be sure to keep the form. If you feel you are losing the form, do the good ole 3 right arms, 3 left arms, 3 double. I also like to focus on the back part of distance. 100's I would either do 50 fly, 25 free, 25fly. I rarely do whole sets all fly. In training for the 200 race, i prefer my favorite set of 5x300s, going 25free then the 75 fly.
Kicking sets I do a lot of fly kick on my back streamline. I hated this at first because I always prefered streamline on my stomach underwater. However, I think on the back is the way to go. Also, verticle kicking in deep end with medicine ball is good.
Here is a fly set you could try, just adjust the times to your pace. I do this set often also.
3 times through
25 fly
50 fly
75 fly free fly
100 fly,fly,free,fly
150 50fly,50free 50fly
Good luck and hope the 100fly works out for ya. Before you know it, you will be asking for advice on training for the 200 :-)
Greg
Also think about your breathing pattern, everyone is different. On a 100 race I breath every 3rd and on 200 every other. Its what works for you that matters.
Have not read all the advice, but Im sure someone has mentioned be sure to keep the form. If you feel you are losing the form, do the good ole 3 right arms, 3 left arms, 3 double. I also like to focus on the back part of distance. 100's I would either do 50 fly, 25 free, 25fly. I rarely do whole sets all fly. In training for the 200 race, i prefer my favorite set of 5x300s, going 25free then the 75 fly.
Kicking sets I do a lot of fly kick on my back streamline. I hated this at first because I always prefered streamline on my stomach underwater. However, I think on the back is the way to go. Also, verticle kicking in deep end with medicine ball is good.
Here is a fly set you could try, just adjust the times to your pace. I do this set often also.
3 times through
25 fly
50 fly
75 fly free fly
100 fly,fly,free,fly
150 50fly,50free 50fly
Good luck and hope the 100fly works out for ya. Before you know it, you will be asking for advice on training for the 200 :-)
Greg
Also think about your breathing pattern, everyone is different. On a 100 race I breath every 3rd and on 200 every other. Its what works for you that matters.
