Yes, I'm back again with yet another request for video feedback on my fly. :rolleyes: It may not look like it, but I have worked hard trying to improve my fly technique and speed. I train on my own, so I am grateful for you all who coach me by (online) committee! Thank you!!
As I mentioned in the 2020 goal thread, I am trying to improve my 200 fly time. My best ever was in the low 3:50's back in 2012, and my best in 2019 (at age 57) was 4:10.62. Both were ridiculously slow-- not even on the motivational chart as a "B". :cane:
Although I would love to get back under 4:00, I would be happy to just get on the motivational chart as a "B" with a 4:02.57.
I have increased my fly training yardage to anywhere from 400-700 yards of my 2,500 yd (av.) workout that I typically do six times per week. Twice per week, my fly is a USRPT set where I am doing 50's on 1:20 (decreasing the interval as I get closer to meet time) and making 1:01 as my fail time. Otherwise, fly gets worked in as part of 400 IM training or sprint training for the 50 and 100 fly. (My core stroke is breaststroke, so I am doing the same for breaststroke on as well.)
In addition to pool work (including body dolphin sets with fins), I have been working on strength and flexibility during my post-swim on deck workouts. M-W-F, I do 100 military-style push-ups as sets of 15 with a fast set of 10 at the end. I also do 100 crunches or sit-ups. I follow that with Theraband sets that I learned in physical therapy. I finish with strength yoga poses that work mostly on the back and shoulders as well as stretching. (On alternate days, I focus just on flexibility and balance with my yoga with less emphasis on strength. This is a stretch that has helped my fly a lot:
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So, what next? I have great endurance when I swim fly slow with a long glide; however, when I try to speed up, I can't make a 200 without pauses at the wall. What else should I be doing with my technique and training to improve my time? The following are front view and back view videos of my fly while I was in Charleston. (Love those 50 meter pools!!!)
https://youtu.be/t_-DInNBOs8https://youtu.be/aSj1G4WQvNc
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Former Member
My pull pattern is my biggest frustration. I keep trying to land my hands wider, aiming for the lane lines, but I'm still too narrow. Then, I try to keep my hands closer together on the pull to get more power from my chest (as was demonstrated by Jim Matysek in an old issue of Swimmer Magazine. The problem with that is having a more difficult time getting my arms back out for a quick exit and recovery. Then, while I'm thinking about all that, my elbow drops!
Your drill idea is a good one. I like the idea of thinking about those issues for 4 repeats, and then incorporating them all on the last four repeats.
Thank you for your encouragement! :agree:
You are so welcome and again if one of the expert level coaches comes along with a differing opinion, I would defer to them.
Regarding the pull pattern- this is probably your biggest opportunity. I wonder if targeting the keyhole or "bringing hands in for power" is triggering that narrow entry and then slide in/slide out and elbow drop. What about trying a straighter pull pattern- entering at shoulder width or just beyond, middle finger entering water first and pulling straight back? I agree you don't want your arms super wide but I wonder if simplifying the motion would get you more power and a more steady tempo. It seems like experts/coaches have a variety of opinions on pull pattern for fly.
I love that drill progression because of the underwater recovery- far less fatiguing.
My pull pattern is my biggest frustration. I keep trying to land my hands wider, aiming for the lane lines, but I'm still too narrow. Then, I try to keep my hands closer together on the pull to get more power from my chest (as was demonstrated by Jim Matysek in an old issue of Swimmer Magazine. The problem with that is having a more difficult time getting my arms back out for a quick exit and recovery. Then, while I'm thinking about all that, my elbow drops!
Your drill idea is a good one. I like the idea of thinking about those issues for 4 repeats, and then incorporating them all on the last four repeats.
Thank you for your encouragement! :agree:
You are so welcome and again if one of the expert level coaches comes along with a differing opinion, I would defer to them.
Regarding the pull pattern- this is probably your biggest opportunity. I wonder if targeting the keyhole or "bringing hands in for power" is triggering that narrow entry and then slide in/slide out and elbow drop. What about trying a straighter pull pattern- entering at shoulder width or just beyond, middle finger entering water first and pulling straight back? I agree you don't want your arms super wide but I wonder if simplifying the motion would get you more power and a more steady tempo. It seems like experts/coaches have a variety of opinions on pull pattern for fly.
I love that drill progression because of the underwater recovery- far less fatiguing.
