IMers, We're Jacks & Jills of all trades
Fly back *** free
We gotta have speed but we gotta last to finish fast.
It takes strategy & conditioning.
We train equal amounts of all 4 or have a fatal flaw.
We try to make our worst stroke not so bad.
It's worked well for Ryan Michael Eric, Ariana Kirsty & Stephony
What did you do in practice today?
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
I like the 4 x 50 fly set after the warm-up too. I can really tell how good a shape I'm in for fly by doing that set. Now that I'm thinking about useful sets that I haven't done in a while... 8 x 25 dolphins (bk or front) w/ fins on an close interval (:30 for me) is another great one for warm-ups or maybe beginning of cool-downs (nice core and leg conditioning among other things).
The last month I've let my fly go somewhat and have focused on 200 back; 20 x 50 on 1:00 at 200 pace is one of my favorite sets for that. Also, inspired by USRPT, I'm thinking about incorporating a 40 x 25 on :40 set for back... I imagine that would be great for your fly too.
I like the 4 x 50 fly set after the warm-up too. I can really tell how good a shape I'm in for fly by doing that set. Now that I'm thinking about useful sets that I haven't done in a while... 8 x 25 dolphins (bk or front) w/ fins on an close interval (:30 for me) is another great one for warm-ups or maybe beginning of cool-downs (nice core and leg conditioning among other things).
The last month I've let my fly go somewhat and have focused on 200 back; 20 x 50 on 1:00 at 200 pace is one of my favorite sets for that. Also, inspired by USRPT, I'm thinking about incorporating a 40 x 25 on :40 set for back... I imagine that would be great for your fly too.
