Training for the 100 fly?

Have not read all the advice, but Im sure someone has mentioned be sure to keep the form. If you feel you are losing the form, do the good ole 3 right arms, 3 left arms, 3 double. I also like to focus on the back part of distance. 100's I would either do 50 fly, 25 free, 25fly. I rarely do whole sets all fly. In training for the 200 race, i prefer my favorite set of 5x300s, going 25free then the 75 fly. Kicking sets I do a lot of fly kick on my back streamline. I hated this at first because I always prefered streamline on my stomach underwater. However, I think on the back is the way to go. Also, verticle kicking in deep end with medicine ball is good. Here is a fly set you could try, just adjust the times to your pace. I do this set often also. 3 times through 25 fly 50 fly 75 fly free fly 100 fly,fly,free,fly 150 50fly,50free 50fly Good luck and hope the 100fly works out for ya. Before you know it, you will be asking for advice on training for the 200 :-) Greg Also think about your breathing pattern, everyone is different. On a 100 race I breath every 3rd and on 200 every other. Its what works for you that matters.

I do think you need to train fly, but it doesn't have to be 100s. Repeats of 50s and even 25s will help with your fly endurance. Just don't take too much rest. I swim the 200 fly in meets sometimes, but virtually never do a 200 fly in practice. There's a writeup by Jon Urbanchek on USA Swimming's site about how Tom Malchow trained. Despite specializing in the 200 fly, he never did 200 flys in training. I think the same thing could be applied to the 100 fly.

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? My 2 cents - "specificity in practice results in improved performance" -so I would practice swimming 100 flys exactly as you plan to do so in a meet - down to the number of SDKs, turns and percieved pace. You should build a base of butterfly swimming, drill and kicks before such race pace sets - hopefully, that will reduce the probability of shoulder injuries. Muscular tetanus ( dying so badly you can barely recovery your arms ) may result from 1) trying too hard at the start ( don't take it out so fast, be smooth and relaxed - which is something to practice during the race pace sets) and/or 2) lack of conditioning (your 1 week versus 2 week taper observation). Aging reduces VO2 max - but it should not play a significant difference in an short duration event. One of my favorite train up sets is as follows: 25 free (hypoxic) + 75 fly easy 50 free (hypoxic) + 50 fly easy 75 free (hypoxic) + 25 fly blast with enough recovery time to bring your heart rate down. Good luck with the 100 Fly

I do think you need to train fly, but it doesn't have to be 100s. Repeats of 50s and even 25s will help with your fly endurance. Just don't take too much rest. That's the problem! Fly on short rest is hard. But I'll work on it. I do a lot of 25s, and some 50s. Occasionally, I've done a timed 100 or broken 100s. Can't imagine doing a whole set of 100 flys. One set I was recommended was 3 x (5 x 50 fly) on a descending interval. Really a tough set for me. I did it once and had to take a 50 EZ between each set of 5. Thanks for the other sets! I think I'll do Syd's 40 x 25 today.

seeking advice on training for the 100 fly only remember 3x times where I didn't suffer from complete paralysis the last 15 meters So how can I fix this? improve your conditioning train for the 200 free and the 150 fly get strong, lift weights, improve your speed take 6 to 8 SDKs off each wall split the first 50 well don't totally waste your legs once a week swim a fast 100 fly for time short tapers see to work best for you practice fly EZ speed 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?

If you opt for the not needing to train the 100 to swim the 100, I would recommend ingesting massive amounts of caffeine followed by prayer.

Out of curiosity, as you die at the end, do you find it is pulling or recovering that you have trouble with, or both? It seems like the muscles used in the pull should be similar to crawl, but the recovery might work a set of muscles not used as much in free? There's a race club video with Cavic with his chest on a ball using stretch cords to resist the fly recovery motion.

Definitely the recovery. I'm going to weigh in with the view you should do rear delt exercises. THey are small muscles and have a lot of work to do in the fly motion and thinking about it they do take the bulk of the piano's weight in fly.

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. I have to agree with you here. One of my favourite sets is 40 x 25m @ :25 alternating fly and free. I usually cruise through this set and feel like I could swim 25's fly endlessly (well, you know what I mean:D). Every now and then I throw in some 50's as well. I would say, I do quite a high volume of fly (at least 2000m per week) but I still die on the last 15 - 25m's of a 100. I am convinced the only way it is going to get easier is if I swim more 100's in practice.

Since I haven't swam the 100 fly since I was 19 (waaaaay back when), I will assume that the pain/suffering the last 15 y/m is similar to what I experience in the 100 ***. Some sets that I do to strengthen the back half of my 100 are: - 4-6x: 75 (from a push) at 80% effort, 10 secs rest, 50 at 95-100% effort - 3-4x: 100 (from a push), first 50 at "easy speed" effort, last 50 at 100% - 3-5x: 100 (from a push), all at maximum effort, on 4:00 Basically, you want to train your body to be able to cope with the lactic acid that accumulates at the tail end of the race, and to maintain technique when all those around you are losing theirs...