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?
Ok, Fort, this has been my favorite training set for 200 fly since college (where doing 20x200 fly or 10x500 fly was a daily occurence). Maybe this will suffice....
4 x 150y free AT+:05 (should get 5-10 sec rest going moderate hard)
4 x 50 fly 1:00 (as fast as you can go (may only be moderate), but hold them all the same pace)
repeat 3-4 times
Active recovery fly.... I love this set.
To groom it for 100 fly, go the 150's with a bit more rest, but the fly must be all fast.
Ok, Fort, this has been my favorite training set for 200 fly since college (where doing 20x200 fly or 10x500 fly was a daily occurence). Maybe this will suffice....
4 x 150y free AT+:05 (should get 5-10 sec rest going moderate hard)
4 x 50 fly 1:00 (as fast as you can go (may only be moderate), but hold them all the same pace)
repeat 3-4 times
Active recovery fly.... I love this set.
To groom it for 100 fly, go the 150's with a bit more rest, but the fly must be all fast.
