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?
Fort...I do a lot of drills:
- left are/both arms (w/breath)/right arm. Variations include doing single, double or triple, breathing to alternate sides on the single arm stroke, etc. For me this is the best drill to work on rythym of the stroke.
- super slow fly. Baker turned me on to this...start out floating prone in the pool and work thru the stoke at hyper slow speed checking and feeling hand placement, hip movement, light kick
I like these drills too, and fly drilling in general...they obviously help technique but even help fly conditioning if you do them enough.
Another one I like is the one the age-group coaches here call the "Nemo" drill: 3-4 kicks underwater for each pull. I find it really helps on timing (efficient fly is all about timing/rhythm, IMO). Plus it is something you can do for slightly longer distances, it is still tiring but not unbearably so.
Fort...I do a lot of drills:
- left are/both arms (w/breath)/right arm. Variations include doing single, double or triple, breathing to alternate sides on the single arm stroke, etc. For me this is the best drill to work on rythym of the stroke.
- super slow fly. Baker turned me on to this...start out floating prone in the pool and work thru the stoke at hyper slow speed checking and feeling hand placement, hip movement, light kick
I like these drills too, and fly drilling in general...they obviously help technique but even help fly conditioning if you do them enough.
Another one I like is the one the age-group coaches here call the "Nemo" drill: 3-4 kicks underwater for each pull. I find it really helps on timing (efficient fly is all about timing/rhythm, IMO). Plus it is something you can do for slightly longer distances, it is still tiring but not unbearably so.
