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?
Thanks Doug. I kick fly a lot on my back too. But I've heard from a couple USA coaches that it's better to kick on the stomach for fly ... I'll try the one arm with the arms down at the side too.
I did make it through 2 fly sets last week (ande's 20 x 50 and Greg's 10 x 75, except I did some drilling on the latter).
Aquafeisty: I'm thinking Paul uses yoga to get all flexy for fly.
Fort...I agree...dolphin kicking on your back is good to develop dolphin kicking on your back....yes there are some overall benefits in core development and general leg strength but I think SDK on your stomach/side is more race specific.
And yes...yoga is what I primarily use for flexibility but in all honesty I stretch ALL the time....I do get some funny looks for it in airports, the super market, etc.
Fort....here's one for you:
4 x 100's power kick no interval (rest till hear rate drops below 120). Go from a dive, kick as hard and fast as you can SDK (ideally to 15m) then surface and swim very easy free to the wall, execute a fly turn into another 15m SDK, repeat for all 3 turns...when you finish the 100 go right into 10 wall up's...on the last wall up get completely out and go right into 50 single leg lifts (20 left, 20 right, 10 both)....this is done lying on your back holding legs out straight 6" off the ground.
Thanks Doug. I kick fly a lot on my back too. But I've heard from a couple USA coaches that it's better to kick on the stomach for fly ... I'll try the one arm with the arms down at the side too.
I did make it through 2 fly sets last week (ande's 20 x 50 and Greg's 10 x 75, except I did some drilling on the latter).
Aquafeisty: I'm thinking Paul uses yoga to get all flexy for fly.
Fort...I agree...dolphin kicking on your back is good to develop dolphin kicking on your back....yes there are some overall benefits in core development and general leg strength but I think SDK on your stomach/side is more race specific.
And yes...yoga is what I primarily use for flexibility but in all honesty I stretch ALL the time....I do get some funny looks for it in airports, the super market, etc.
Fort....here's one for you:
4 x 100's power kick no interval (rest till hear rate drops below 120). Go from a dive, kick as hard and fast as you can SDK (ideally to 15m) then surface and swim very easy free to the wall, execute a fly turn into another 15m SDK, repeat for all 3 turns...when you finish the 100 go right into 10 wall up's...on the last wall up get completely out and go right into 50 single leg lifts (20 left, 20 right, 10 both)....this is done lying on your back holding legs out straight 6" off the ground.
