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?
Doing sets of 12 x 25 fly on :45 is a good way to start towards building you up for longer swims. Next, try doing a set of 6 x 50 - odds are fly and evens are free. Do these with fins and with 20 seconds rest between each swim. You will then want to get where you can do the set without fins.
For the 100 fly, try doing a mixed a set of 4 x 100 25 free/25 fly/25 free/25 fly with fins. Eventually you will want to go to doing this without fins and try doing 100s as 50 fly/50 free and/or 50 free/50 fly.
On all swims with fly, be sure you take plenty of rest between each swim (20 to 30 seconds) as it is very important to maintain perfect technique.
Doing sets of 12 x 25 fly on :45 is a good way to start towards building you up for longer swims. Next, try doing a set of 6 x 50 - odds are fly and evens are free. Do these with fins and with 20 seconds rest between each swim. You will then want to get where you can do the set without fins.
For the 100 fly, try doing a mixed a set of 4 x 100 25 free/25 fly/25 free/25 fly with fins. Eventually you will want to go to doing this without fins and try doing 100s as 50 fly/50 free and/or 50 free/50 fly.
On all swims with fly, be sure you take plenty of rest between each swim (20 to 30 seconds) as it is very important to maintain perfect technique.
