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?
LCM? Yes, swim more fly in practice. Even LCM, the 100 is a short race (except for the last 15 meters :) ) so swim it fast in practice. Preferably LCM.
I like this workout, stolen from Bob Bowman:
30x50 on 1:30 as (50 kick, 50 drill, 50 fly)
The idea is to swim the 50 fly like the second half of your 100. Technically, Bowman says "as fast as possible" but I'm not Phelps so I back off just a little bit on the first two. Otherwise I won't finish the last eight :|
What is "50 drill"?
LCM? Yes, swim more fly in practice. Even LCM, the 100 is a short race (except for the last 15 meters :) ) so swim it fast in practice. Preferably LCM.
I like this workout, stolen from Bob Bowman:
30x50 on 1:30 as (50 kick, 50 drill, 50 fly)
The idea is to swim the 50 fly like the second half of your 100. Technically, Bowman says "as fast as possible" but I'm not Phelps so I back off just a little bit on the first two. Otherwise I won't finish the last eight :|
What is "50 drill"?
