Butterfly sets

RE: Butterfly sets

Former Member — Fri, 16 Oct 2009 09:22:00 GMT

If you want to start training for the 2 Fly, start with 25's. Get to where you are can do 8 x 25 fast on a good pace, next add 50's and migrate into 100's. It will take you a while (weeks or months) to get in "Fly shape" use zoomers to start strengthening your core for the Fly on some sets. In training for the 200 BR I swim broken 200's. 4 Rounds of 4 x 50 with 10 seconds rest I swim lots of sprint 50's holding my goal split times for the 2BR: :35's (Some are on the 1:00 some are on the 2:00 - see other thread on performance or pace) I also pull alot of 150's - 200's BR and Kick tons of 50's I recently started adding Fly and have incorporated the same type of training. Even though I was in shape for free or ***, I could barely swim Fly. After a couple of months, i'm swimming some descent 100's. I don't think I would ever even try the 2 Fly...that just seems way to painful although there is a sadistic type of pain during a 2 BR that can make you puke.

RE: Butterfly sets

Former Member — Fri, 16 Oct 2009 06:36:04 GMT

For individuals who compete in the 100 or 200 fly, or the 400 IM, what kinds of fly workouts do they do? Interesting question. I don't know if my approach can be used as an example but anyway. Here's what I've done so far. In preparation for the Autumn swim season (which began few weeks ago) I spent the whole summer making sure I could swim repeated longish BF intervals. That brought be to be able to perform sets of 200s (BF full stroke) at slow to moderate pace. I could hold 1min/50m easily. My best 200s (meters) would be booked little under 3:45. At this pace, my butterfly looked like this: YouTube - Base endurance Butterfly - Full stroke (Side View) Doesn't look nice, but at this pace, I know I won't die. That work was done alone, not in a squad. Now that I swim in a squad, I won't join the fastest lanes. But in the mid speed lanes, I can do all *choice* or *specialty* or *best stroke* sets at butterfly without being dropped from the set. So far in the season, I managed to book volume in excess of 1000 to 1500 of butterfly. For instance, our last workout was as follow: 600m @ 100relax/50m distance per stroke (free style x 2, and butterfly x 2). 2 x the following block (first block = specialty; second block = freestyle) - 4x25 off 35sec - 100 kick, 100 progressive, 100 fast 2 x the following block (first block = specialty; second block = freestyle) - 4x50 choice off 1min - 200 Stroke Warmdown So in this example alone, I booked 1100m of butterfly (roughly). Again, it worked for me, don't know if that would work for all. Bottom line, I first made sure that I could lower the energy expenditure of swimming base endurance butterfly (that was a technical challenge more than a fitness one) so that I could perform tons of miles of my favorite stroke.

RE: Butterfly sets

Calvin S — Fri, 16 Oct 2009 03:38:32 GMT

every friday is fly day with my club. two weeks ago the main set was as follows: 4 x 200 @ 2:45 add-on fly desc. 1-4 4 x 200 @ 2:20 AE free 4 x 200 @ 2:45 add-on fly desc. 1-4 add-on fly means you do 150fr/50fly on #1, 100fr/100fly on #2, 50fr/150 fly on #3, and #4 is all fly. a lot of our fly days involve drills, drills, drills. maybe a long (2.5-4k yd/mtr) set with lots of drill, kicks, and then some 100s descend at the end repeated several times.\ **edit** basically fly day will be around 6k yards/meters (so less than the other 5 days we practice a week) but at most 50% of it is fly, and of that, as i said above, only a small percentage is "fast" or endurance fly. I dont think we have ever done more than maybe 5 100s in a row on an interval all fly. we mix it up.