Ande's virtual coaching

I just want to second the thanks to Ande's points. And (of course) ask for advice. OK. Ande, if you read this, since you know I have no blizzards to look forward to, and really want to improve my 400 IM, what's your take on the best way to get endurance for the fly? Capsize in the Charles River and do fly to the shore? I can swim it slowly, but it's slow! It used to be much faster, but then I tried to bring my arms down all the way to my thighs, like on Olympic videos I was watching. Don't have the strength to do that. I think I do it best if I recover maybe at my waist. I seem to need to swim 100s of the fly to get the endurance. Mostly, I too want to thank you for all your tips. They are excellent, humbling, a lifetime of work and dedication to swimming, and it's an amazing gift to this forum. So thank you. Also they reflect a positive attitude. I need that. Goal setting: hard for me. Need to break it down to very small pieces. Good turns every time is one. Working on my kicking/streamline off walls is another. Very very small goals. Getting to practice regularly (it's been happening). If I can get someone to film me doing my stupid human trick of folding the quarter into the dollar and tossing it at the Park Street T, I will, while wearing my cap and goggles for local color, narrating this in my fluent Spanish. It might be arranged. For everyone at Nationals, :applaud:. So impressive! Very inspiring.

I seem to need to swim 100s of the fly to get the endurance. Mostly, I too want to thank you for all your tips. They are excellent, humbling, a lifetime of work and dedication to swimming, and it's an amazing gift to this forum. So thank you. Also they reflect a positive attitude. I need that. Goal setting: hard for me. Need to break it down to very small pieces. Good turns every time is one. Working on my kicking/streamline off walls is another. Very very small goals. Getting to practice regularly (it's been happening). Isobel! Your commitment to trying to get faster is unique and will pay off. Perhaps not so unique in this forum, but certainly in the masters swimming world. Do not be discouraged. Be an example. HUGE are your consistent attention to perfect turns and streamlines. Do these every single time - warmup and even messing around in the pool included. I do not agree however that you have to swim 100 flys to get ready for a 400 IM. No way. But if you want to swim 100 flys, by all means do it. There are plenty of great 400 IMers who train this way. (but we'll see what Ande says) Good luck and I look forward to watching you improve. Ahelee

Hi Isobel, thanks for your kind comments You really want to improve your 400 IM you asked me: What's the best way to get endurance for the 100 fly? + Train harder, longer, smarter, more times a week, on a team with fast teammates & a great coach, at ideal times in a convenient pool. + Train for the 500, 200 & 100 free, swim all the strokes in practice do fast 200's, 300's, 400's & 500's for time mix it up in your practice work on speed and endurance + Do some fly in practice but take no sloppy strokes, mainly do 25's & 50's, I don't swim much fly in practice. It does help to perfect your fly technique. + Work on your SDK, but don't SDK much when you race a 400 IM + Work on your push offs & streamlines Push off hard / streamline skinny / glide far + get a great tech suit + Correctly split your 400 IM, Some swimmers go way too hard on the first 100, Here's how I suggest swimming a 400 IM fast turns, Push off hard / streamline skinny / glide far fly cruise it, breathe every stroke, save your legs back cruise it, breathe often, save legs, easy speed, need to feel good at the 200 *** work it, hard pushoffs, long glides free 6 beat kick, breath often, bring it home fast Hope this helps you swim your 400 IM faster faster.

How do I get faster speed in the 100 fly? I did a 100 and 200 fly in LCM about ten days ago. My first 50 of my 200 fly was 32.9 and the first 50 of my 100 fly was a 33.3 Luckily, my 100 fly was a 1:08.67 while the first 100 of my 200 fly was 1:09.4. I know that I have to do more sprint work at practice more regularly but is there anything else that I can be doing so I am not in "200 fly mode" when I am swimming the 100 fly.

Lift weights / Get stronger Improve your SDK speed & speed endurance do fast SDKs of various distances for time with plenty of rest Improve your fly RAW SPEED swim fast 25 & 50 fly's in practice for time Improve your fly easy speed fix any technique mistakes if you're making some rest get a tech suit How do I get faster speed in the 100 fly? I did a 100 and 200 fly in LCM about ten days ago. My first 50 of my 200 fly was 32.9 and the first 50 of my 100 fly was a 33.3 Luckily, my 100 fly was a 1:08.67 while the first 100 of my 200 fly was 1:09.4. I know that I have to do more sprint work at practice more regularly but is there anything else that I can be doing so I am not in "200 fly mode" when I am swimming the 100 fly.