at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.
what I need:
Drills (breathing, kicks,turns)
Stretches
Strength Workouts
Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes
Hey Ray,
there's many ways to improve your 100 fl
tell us a little more about you
age
height
weight
training now and in the past
get someone to video you swimming butterfly fast and put it up on you tube
you can find
everything I know about swimming faster at
Swim Faster Faster
Ande's Swimming Tips
www.usms.org/.../showthread.php
read them and apply them to your training
Here's what you need to do
improve your:
1) technique
learn how to swim fly properly
haven't seen you swim, don't know what mistakes you're making
but probably many
butterfly, starts, turns, streamline & SDK
2) conditioning
how often do you train
how long do you train
what intervals can you hold
everyone can be in better shape
what's the fastest interval you can hold 5 x 100fr on
getting 5 seconds rest after each 100
3) BODY
strength is critical for speed
lift weights to get stronger
improve your shape if you're over weight
improve your streamline
4) SDK
SDK stands for Streamline Dolphin Kick
you can SDK 15 meters or 16 yards of each length
if you had a fast SDK you could possibly cover 64 yards of a 100 yard race without taking a stroke
do the exercises in
Help My SDK is Horrible
forums.usms.org/showthread.php
5) SPEED
how fast can you swim a 25 fly
if you can improve your 25 fly time by 1 second you should be able to drop 4 seconds in 100
www.usms.org/.../showthread.php
6) Equipment
what kind of suit did you wear when you went 1:08
wear a faster suit
7) Splitting
is all about the effort you expend over your race
what was your first 50
what was your 2nd 50
what's the difference
8) Mind Stuff
IPS stands for Ideal Performance State
if you get in IPS before your swim and stay there while you're swimming
Getting psyched
Being Fierce
determined
action oriented
mentally tough
all that stuff and more matters
hope this helps
I know you can swim Faster Faster
now show us
Ande
your list:
Drills maybe if they lead to real new habits that help you swim faster
Stretches if you improve the critical factors, like streamline and toe point
Strength Workouts ifyou actually strengthen the muscles that help you swim fly faster
Side-breathing vs. regular breathing
breathing every other stroke vs. breathing every two strokes
irrelevant preferance items that won't make much difference
get stronger, faster, in better shape, and use better technique and you'll melt seconds away from your 100 fly times
at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.
what I need:
Drills (breathing, kicks,turns)
Stretches
Strength Workouts
Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes
Hey Ray,
there's many ways to improve your 100 fl
tell us a little more about you
age
height
weight
training now and in the past
get someone to video you swimming butterfly fast and put it up on you tube
you can find
everything I know about swimming faster at
Swim Faster Faster
Ande's Swimming Tips
www.usms.org/.../showthread.php
read them and apply them to your training
Here's what you need to do
improve your:
1) technique
learn how to swim fly properly
haven't seen you swim, don't know what mistakes you're making
but probably many
butterfly, starts, turns, streamline & SDK
2) conditioning
how often do you train
how long do you train
what intervals can you hold
everyone can be in better shape
what's the fastest interval you can hold 5 x 100fr on
getting 5 seconds rest after each 100
3) BODY
strength is critical for speed
lift weights to get stronger
improve your shape if you're over weight
improve your streamline
4) SDK
SDK stands for Streamline Dolphin Kick
you can SDK 15 meters or 16 yards of each length
if you had a fast SDK you could possibly cover 64 yards of a 100 yard race without taking a stroke
do the exercises in
Help My SDK is Horrible
forums.usms.org/showthread.php
5) SPEED
how fast can you swim a 25 fly
if you can improve your 25 fly time by 1 second you should be able to drop 4 seconds in 100
www.usms.org/.../showthread.php
6) Equipment
what kind of suit did you wear when you went 1:08
wear a faster suit
7) Splitting
is all about the effort you expend over your race
what was your first 50
what was your 2nd 50
what's the difference
8) Mind Stuff
IPS stands for Ideal Performance State
if you get in IPS before your swim and stay there while you're swimming
Getting psyched
Being Fierce
determined
action oriented
mentally tough
all that stuff and more matters
hope this helps
I know you can swim Faster Faster
now show us
Ande
your list:
Drills maybe if they lead to real new habits that help you swim faster
Stretches if you improve the critical factors, like streamline and toe point
Strength Workouts ifyou actually strengthen the muscles that help you swim fly faster
Side-breathing vs. regular breathing
breathing every other stroke vs. breathing every two strokes
irrelevant preferance items that won't make much difference
get stronger, faster, in better shape, and use better technique and you'll melt seconds away from your 100 fly times
at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.
what I need:
Drills (breathing, kicks,turns)
Stretches
Strength Workouts
Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes