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?
Two more things that have helped me with my fly.
1) Kicking fly on my back
When Mark Gill was my coach, he said "real men don't use kickboards" and so I began kicking butterfly on my back. This helped a lot with the amplitude of my kick and body positioning. I think it also helped me focus on kicking from my core.
2) One-arm fly with the other arm at the side
I am trying to remember who taught me this but for the last few years, when I do fly drill I go one length with one arm at my side and then switch over on the following length. This helps with timing and my kick, it emphasizes kicking from the core at the right time. My fly leg in my 400IM has gotten a lot better and I feel more relaxed in the water.
Both of these drills have been helpful to me. I am looking at doing some other ones too for next year.
Two more things that have helped me with my fly.
1) Kicking fly on my back
When Mark Gill was my coach, he said "real men don't use kickboards" and so I began kicking butterfly on my back. This helped a lot with the amplitude of my kick and body positioning. I think it also helped me focus on kicking from my core.
2) One-arm fly with the other arm at the side
I am trying to remember who taught me this but for the last few years, when I do fly drill I go one length with one arm at my side and then switch over on the following length. This helps with timing and my kick, it emphasizes kicking from the core at the right time. My fly leg in my 400IM has gotten a lot better and I feel more relaxed in the water.
Both of these drills have been helpful to me. I am looking at doing some other ones too for next year.
