I used to be able to do all fly events, even if not so well, but now, after 5 years out, I am only able to do a 25 well and a 50 not so well. How do I get back whatever it is I lost in those 5 years. How do I work up from a 25 to a 50 to a 75 and 100?
You can try a few things:
Broken 100's like 4x25's with 20 sec rest, then 15, 10, 5, 0 sec rest.
and/or
You can do 75 free, then 25 fly, then go to 50 free/50 fly, 25 free/75 fly, all fly.
The other thing to work on besides how far you an fly in a single effort is your total fly volume per workout. Steadily work your fly volume up from 100-200 yards per workout to 400-600 yards, even more (look at Chris S. blog for insane fly volume). I think working fly when tired is important because it forces you to concentrate on moving through the water with the least effort. When you are swimming fresh, even poorly executed fly can feel fast, so you will not work on stroke correction.
You can try a few things:
Broken 100's like 4x25's with 20 sec rest, then 15, 10, 5, 0 sec rest.
and/or
You can do 75 free, then 25 fly, then go to 50 free/50 fly, 25 free/75 fly, all fly.
The other thing to work on besides how far you an fly in a single effort is your total fly volume per workout. Steadily work your fly volume up from 100-200 yards per workout to 400-600 yards, even more (look at Chris S. blog for insane fly volume). I think working fly when tired is important because it forces you to concentrate on moving through the water with the least effort. When you are swimming fresh, even poorly executed fly can feel fast, so you will not work on stroke correction.
