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?
Lots of good answers here and YMMV. A few random thoughts, take them or leave them:
-- weight lifting helps butterfly a lot too. You need both power (few reps, high load) and serious muscular endurance (more reps, lighter).
To hijack for a sec, what weight exercises do you feel help you most with fly? I feel like I could use some weight work, but I must admit i don't have either the time or inclination to do lots.
-- I like some_girl's set a lot, but then again I do a lot of 100s fly in practice. Partly that's because I'm also training for the 200 fly. Still, you might want to try it at first with 30 sec rest, and/or going the freestyle easy instead of moderate. Decrease the rest until the bulk of your recovery is active.
Yeah, I also swim the 200 sometimes (though I can't say I like it much), and when we do sets of 100s, I think of that as more 200 training. The set above, the 75s, and sets where we do 50s on 1:00 or 1:10 (1 fast, 1 easy free), I think of as 100 sets.
Lots of good answers here and YMMV. A few random thoughts, take them or leave them:
-- weight lifting helps butterfly a lot too. You need both power (few reps, high load) and serious muscular endurance (more reps, lighter).
To hijack for a sec, what weight exercises do you feel help you most with fly? I feel like I could use some weight work, but I must admit i don't have either the time or inclination to do lots.
-- I like some_girl's set a lot, but then again I do a lot of 100s fly in practice. Partly that's because I'm also training for the 200 fly. Still, you might want to try it at first with 30 sec rest, and/or going the freestyle easy instead of moderate. Decrease the rest until the bulk of your recovery is active.
Yeah, I also swim the 200 sometimes (though I can't say I like it much), and when we do sets of 100s, I think of that as more 200 training. The set above, the 75s, and sets where we do 50s on 1:00 or 1:10 (1 fast, 1 easy free), I think of as 100 sets.
