So, I am a so-so butterflyer--go 27.5 in the 50 yds and 1:04 IN THE 100 (59 yds old). I can only maintain body position and foreward motion if I am going around :32 on the 50's. I can't maintain any form and swim slower. Anything slower than this and I take on a cork like profile--all bobbing. I would like to learn to swim the 200 but there is no way in this life that I can maintain a :32 sec split--I want to know how I should train/what I should do to smooth out my form, swim slower and be able to hit ~ :36 sec's on the 50's. A mid 2::20's on the 200 would suit me fine.
I have been experimenting with different fly technique a lot lately. Old(er) person fly is affected so much by the decrease in back flexibility that so many of us get with disc degeneration as we age.
A common problem with fly is that people go too vertical when they tire. In addition to the obvious causes of this, lack of strength and conditioning, I think too much knee bend contributes. I like to say that "dolphins don't have knees".
Emphasizing a straight leg up kick and keeping my thighs nearer the surface helps me keep my momentum going forward rather than up and down.
When I used to swim a 200 fly I always used my energy like a negative split swim in practice. And thought "easy, easy, build, now just finish" on consecutive 50's in a race. I think that going 200's in practice where the first 100 is easy free, open turn, and then a faster 100 fly is a good way to rehearse the effort needed to successfully swim a 200 butterfly in a race.
Good luck!
I have been experimenting with different fly technique a lot lately. Old(er) person fly is affected so much by the decrease in back flexibility that so many of us get with disc degeneration as we age.
A common problem with fly is that people go too vertical when they tire. In addition to the obvious causes of this, lack of strength and conditioning, I think too much knee bend contributes. I like to say that "dolphins don't have knees".
Emphasizing a straight leg up kick and keeping my thighs nearer the surface helps me keep my momentum going forward rather than up and down.
When I used to swim a 200 fly I always used my energy like a negative split swim in practice. And thought "easy, easy, build, now just finish" on consecutive 50's in a race. I think that going 200's in practice where the first 100 is easy free, open turn, and then a faster 100 fly is a good way to rehearse the effort needed to successfully swim a 200 butterfly in a race.
Good luck!
