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....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.
Since I'm a shameless workout stealer, I tried this today. But I did 6 x 100, since I skipped the drylands. (Didn't want a noodler hopping in my lane.) Not easy! But the set does seem like ideal training for the 100 fly.
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.
Since I'm a shameless workout stealer, I tried this today. But I did 6 x 100, since I skipped the drylands. (Didn't want a noodler hopping in my lane.) Not easy! But the set does seem like ideal training for the 100 fly.
