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?
There is a lot of good advice already. This is my two cents:
-- When I crash at the end of the 100, I think it may be because I haven't breathed enough going out. It's tempting to not breath when you take it out but you pay in the end.
-- Last year I started incorporating 75 flys into my workout. About once every ten days I would start with a set of 10 75's, going about as fast as I can, on 1:30. I think rest is very important and if I don't rest enough I break down completely and there is no point sloshing through. So, find out how long you need to rest to be able to swim the 75's quickly. It's not race pace because I breath each stroke, but I think it helped in the 100 and the 200.
-- For the 100 I also do sets of 50's off the blocks, pretty much all out. Not often, but a few times in the weeks before a meet...just to get the feel of the start, break out, turns, etc. I also do 25's, and for both I give myself plenty of rest. Whatever you need.
-- It's a "feel" stroke and you'll have to find the best way for your body to swim it.
Since you've already raced the 100 fly--including LCM, which is almost a different race altogether, and more difficult--you've already overcome the toughest hurdle: just doing it. Good luck.
There is a lot of good advice already. This is my two cents:
-- When I crash at the end of the 100, I think it may be because I haven't breathed enough going out. It's tempting to not breath when you take it out but you pay in the end.
-- Last year I started incorporating 75 flys into my workout. About once every ten days I would start with a set of 10 75's, going about as fast as I can, on 1:30. I think rest is very important and if I don't rest enough I break down completely and there is no point sloshing through. So, find out how long you need to rest to be able to swim the 75's quickly. It's not race pace because I breath each stroke, but I think it helped in the 100 and the 200.
-- For the 100 I also do sets of 50's off the blocks, pretty much all out. Not often, but a few times in the weeks before a meet...just to get the feel of the start, break out, turns, etc. I also do 25's, and for both I give myself plenty of rest. Whatever you need.
-- It's a "feel" stroke and you'll have to find the best way for your body to swim it.
Since you've already raced the 100 fly--including LCM, which is almost a different race altogether, and more difficult--you've already overcome the toughest hurdle: just doing it. Good luck.
