Guidelines for a 12-week training plan

Looking at the ask Ande thread, your times are pretty comparable to what mine were back then. What I will say is that you need to do plenty of core work, in the last 4 weeks since I started my 200 fly quest, I have noticed a huge difference. I have dropped at least 1 stroke per 25 yds on fly. Back in the day I didn't do a lot of core work and my arms would feel awful when training fly, so I'd revert to freestyle. Now I can feel my core muscles seeing me through to the end of the length, and its helping my freestyle as well. I will also say (others may think differently though) that the 200 fly is a totally different event than the other 3. Freestyle events and the 100 fly can be finished on sheer willpower, for the 200 fly you need to keep your stroke, and baseed on your times, you need to keep it very aerobic. Check out the "what not to do" videos! My arms tend to tire out quicker than my legs or core during repeats of 50s, I suck at strength. I think you're definitely right about the aerobic component of the 200 fly. It is the ultimate event and won't forgive any deficiencies in one's training. No place to hide in the 200 fly LCM :help: Anyway, here are a few sets that we've swum during practice and that I said I would post. Feel free to make suggestions, modify intervals and anything. #1 12x50 (these four x3) on 1.00, fly is fast 12.5 fly / 37.5 ez 25 fly / 25 ez 37.5 fly / 12.5 ez 50 fly It's a 600, I would do this three or four times through as a day's workout with 200 ez between sets. Is the 1.00 interval ok? #2 50s on 1.30, 25s on 1.00, fast 4x50 fr / 1x25 fr 3x50 fr / 2x25 fr 2x50 fr / 3x25 fr 1x50 fr / 4x25 fr 750 total, how many times? Doable as fly too. #3 200 race pace set, five times through. I don't remember the intervals, possibly 1.30 for the 50s and 2.00 for the 100s. 50 fr 50 fr drill 100 fr 50 fr drill 50 fr 1500 total. The only time we swam this set I did the last repeat as fly doing ez instead of drills, that was tough. #4 Wearing paddles and fins, fast 1x200 fr on 4.00 2x150 fr on 3.00 3x100 fr on 2.00 4x50 fr on 1.00 x2, 2000 total. This set is fun, you go faster than your top speed, makes my heartbeat go very high because it takes a lot of energy to sustain a powerful kick with fins, a lot of core strength too. What is this set good for anyway? #5 24x100 fr fast on 2.00 I didn't like this set very much, I would enjoy a fly version of this though. How would you modify this set for fly? #6 20x50 on 1.00, odds fly fast, evens ez I've also found a few sets that I like in Ande's blog.

Looking at the ask Ande thread, your times are pretty comparable to what mine were back then. What I will say is that you need to do plenty of core work, in the last 4 weeks since I started my 200 fly quest, I have noticed a huge difference. I have dropped at least 1 stroke per 25 yds on fly. Back in the day I didn't do a lot of core work and my arms would feel awful when training fly, so I'd revert to freestyle. Now I can feel my core muscles seeing me through to the end of the length, and its helping my freestyle as well. I will also say (others may think differently though) that the 200 fly is a totally different event than the other 3. Freestyle events and the 100 fly can be finished on sheer willpower, for the 200 fly you need to keep your stroke, and baseed on your times, you need to keep it very aerobic. Check out the "what not to do" videos! My arms tend to tire out quicker than my legs or core during repeats of 50s, I suck at strength. I think you're definitely right about the aerobic component of the 200 fly. It is the ultimate event and won't forgive any deficiencies in one's training. No place to hide in the 200 fly LCM :help: Anyway, here are a few sets that we've swum during practice and that I said I would post. Feel free to make suggestions, modify intervals and anything. #1 12x50 (these four x3) on 1.00, fly is fast 12.5 fly / 37.5 ez 25 fly / 25 ez 37.5 fly / 12.5 ez 50 fly It's a 600, I would do this three or four times through as a day's workout with 200 ez between sets. Is the 1.00 interval ok? #2 50s on 1.30, 25s on 1.00, fast 4x50 fr / 1x25 fr 3x50 fr / 2x25 fr 2x50 fr / 3x25 fr 1x50 fr / 4x25 fr 750 total, how many times? Doable as fly too. #3 200 race pace set, five times through. I don't remember the intervals, possibly 1.30 for the 50s and 2.00 for the 100s. 50 fr 50 fr drill 100 fr 50 fr drill 50 fr 1500 total. The only time we swam this set I did the last repeat as fly doing ez instead of drills, that was tough. #4 Wearing paddles and fins, fast 1x200 fr on 4.00 2x150 fr on 3.00 3x100 fr on 2.00 4x50 fr on 1.00 x2, 2000 total. This set is fun, you go faster than your top speed, makes my heartbeat go very high because it takes a lot of energy to sustain a powerful kick with fins, a lot of core strength too. What is this set good for anyway? #5 24x100 fr fast on 2.00 I didn't like this set very much, I would enjoy a fly version of this though. How would you modify this set for fly? #6 20x50 on 1.00, odds fly fast, evens ez I've also found a few sets that I like in Ande's blog.