Ok, it appears that the lower back issues I have been experiencing are slowly getting better so it looks like my 100 Fly in 9 days is back on the menu.
Now, how should I swim this? Since all I have done in the past is sprint distance fly (in 100 IM and only 50s of each course), I have no CLUE how to swim this. All I want to do is finish (not sure if my inner monster is with that plan tho).
How long should I stay under at the start? Off each turn? Breathe every stroke? Every other? Keep the legs soft on the front 50 then bring them in on the back half?
Help, I don't want to :drown: or :eeew:
100 fly
how should I swim this?
it's all about conditioning choices and consequences
you should go out fast and smooth then come home as well as you can
if you go all out from the get go you'll probably have a 5 or 6 second difference comparing your 1st 50 to your 2nd 50
fly splits in seconds
5 or more is stupid death
4 - 5 might mean you're a drop dead sprinter
3 - 4 is decent
2 - 3 is difficult and might mean you went out too easy
2 or less means you're michael phelps or you went out way too easy
in fly you can go out fast and die or go out slow and die so it's better to go out fast and die especially SCY
LCM you might want to be more cautious and save your legs for the 2nd 50
if your SDK is
fast take many off the start and turns
not so fast take a few
Work on your SDK in practice
How long should I stay under at the start?
take 4, 5 or 6 kicks
Off each turn?
2, 3 or 4
Breathe every other stroke
Keep the legs soft on the front 50 then bring them in on the back half?
no work your legs around 95%
stay long and smooth
keep your head neutral
Very good advice Ande....the only thing I would challenge is the "breath every stroke" part. In general I find that there are certain types of swimers who can develop this unique rythym but not the vast majority...in general I find that to few people are conditioned enough and have a level enough body position and strong enough core to pull this off correctly without their hips dropping...which is the death knell for flyers. In a 100 I personally have found breathing every othere stroke to work best.
100 fly
how should I swim this?
it's all about conditioning choices and consequences
you should go out fast and smooth then come home as well as you can
if you go all out from the get go you'll probably have a 5 or 6 second difference comparing your 1st 50 to your 2nd 50
fly splits in seconds
5 or more is stupid death
4 - 5 might mean you're a drop dead sprinter
3 - 4 is decent
2 - 3 is difficult and might mean you went out too easy
2 or less means you're michael phelps or you went out way too easy
in fly you can go out fast and die or go out slow and die so it's better to go out fast and die especially SCY
LCM you might want to be more cautious and save your legs for the 2nd 50
if your SDK is
fast take many off the start and turns
not so fast take a few
Work on your SDK in practice
How long should I stay under at the start?
take 4, 5 or 6 kicks
Off each turn?
2, 3 or 4
Breathe every other stroke
Keep the legs soft on the front 50 then bring them in on the back half?
no work your legs around 95%
stay long and smooth
keep your head neutral
Very good advice Ande....the only thing I would challenge is the "breath every stroke" part. In general I find that there are certain types of swimers who can develop this unique rythym but not the vast majority...in general I find that to few people are conditioned enough and have a level enough body position and strong enough core to pull this off correctly without their hips dropping...which is the death knell for flyers. In a 100 I personally have found breathing every othere stroke to work best.
