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?
Don't do this:
SCY
400 Warm Up
2x300 IM Order Right Arm/ L Arm/ Swim by 25s
6x100 @ 1:30 Ttumble
8x25 @ :30 IM ORDER
FLY
1x800 Alternate 50 Fly/ 50 FR
4 TIMES
1x300 FR @ 3:45
6x50 Fly DRILL @ :55
1x100 Fly FAST for Time @ 1:30 - Rounds 1 and 3
1x200 Fly FAST for Time @ 3:00 - Rounds 2 and 4
20x50
1-5 FR @ :40
6-10 Fly @ :40
11-15 FR @ :35
16-20 Fly @ :40
6x100 @ 1:30
1,2,4,5 EZ FR
3 and 6 FAST for time
100 EZ
Don't do this:
SCY
400 Warm Up
2x300 IM Order Right Arm/ L Arm/ Swim by 25s
6x100 @ 1:30 Ttumble
8x25 @ :30 IM ORDER
FLY
1x800 Alternate 50 Fly/ 50 FR
4 TIMES
1x300 FR @ 3:45
6x50 Fly DRILL @ :55
1x100 Fly FAST for Time @ 1:30 - Rounds 1 and 3
1x200 Fly FAST for Time @ 3:00 - Rounds 2 and 4
20x50
1-5 FR @ :40
6-10 Fly @ :40
11-15 FR @ :35
16-20 Fly @ :40
6x100 @ 1:30
1,2,4,5 EZ FR
3 and 6 FAST for time
100 EZ
