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?
I think no one approach fits all swimmers, as noted above, but here are some things that help me:
1) work on technique, and if you can get a private lesson with a strong stroke coach, so much the better.
2) if you are struggling with the recovery at the end of the 100, it's likely that you are swimming too flat - ie, not using your chest to start your stroke. Do enough fly in practice that you swim some tired and work on keeping your stroke together. For me, it's always about not getting too flat - press you chest down and see if that helps you to get your hips up and arms out easier.
3) Favorite fly sets:
8 x 50 fly, desc. 1 - 4, desc. 5 - 8 on an interval that gives you enough rest to descend them.
10 x 100 75 strong free, 25 fly on about 30 seconds rest. Once these are
easy, then it's 50 strong free, 50 fly.
I swam the 100 fly and 200 fly in college and always died on the 200. I still die at the end of 100 LCM fly, but 100 yard fly is much, much easier for me. I *like* walls and SDK.
Best of luck with your 100 fly!
I think no one approach fits all swimmers, as noted above, but here are some things that help me:
1) work on technique, and if you can get a private lesson with a strong stroke coach, so much the better.
2) if you are struggling with the recovery at the end of the 100, it's likely that you are swimming too flat - ie, not using your chest to start your stroke. Do enough fly in practice that you swim some tired and work on keeping your stroke together. For me, it's always about not getting too flat - press you chest down and see if that helps you to get your hips up and arms out easier.
3) Favorite fly sets:
8 x 50 fly, desc. 1 - 4, desc. 5 - 8 on an interval that gives you enough rest to descend them.
10 x 100 75 strong free, 25 fly on about 30 seconds rest. Once these are
easy, then it's 50 strong free, 50 fly.
I swam the 100 fly and 200 fly in college and always died on the 200. I still die at the end of 100 LCM fly, but 100 yard fly is much, much easier for me. I *like* walls and SDK.
Best of luck with your 100 fly!
