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?
Weightlifting-wise, if your shoulders can manage it (not withstanding injury or impingement), anterior, lateral, and posterior d-bell shoulder raises are good. Try sets with moderate-heavy weight for 6-10 reps, and some with light weight for 14-20 reps. I've also used the stretch bands and tried to mimic the recovery motion and did as many reps as I'd take strokes when swimming a 100 fly (for me that was between 30-36).
Swimming-wise I like to do 125s broken into free, fly, free, fly, fly or fly, free, fly, free, fly. I use the free as a bit of recovery. Lately I've been trying to do a 100 fly at the end of each swim practice where I'll try and get the maximum distance per stroke on the first 75 and push as hard as possible on the last 25.
I've also noticed that some days are better than others. Good luck.
:bouncing::wiggle:
Weightlifting-wise, if your shoulders can manage it (not withstanding injury or impingement), anterior, lateral, and posterior d-bell shoulder raises are good. Try sets with moderate-heavy weight for 6-10 reps, and some with light weight for 14-20 reps. I've also used the stretch bands and tried to mimic the recovery motion and did as many reps as I'd take strokes when swimming a 100 fly (for me that was between 30-36).
Swimming-wise I like to do 125s broken into free, fly, free, fly, fly or fly, free, fly, free, fly. I use the free as a bit of recovery. Lately I've been trying to do a 100 fly at the end of each swim practice where I'll try and get the maximum distance per stroke on the first 75 and push as hard as possible on the last 25.
I've also noticed that some days are better than others. Good luck.
:bouncing::wiggle:
