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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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 used to swim fly this way, just bringing my arms straight back, and I have wondered myself if I should just go back to it. I seem to have an easier time exiting my hands for the recovery this way, and it would be easier!
This is helpful. There is a lot to like about your fly- you have clearly developed strength and a sustainable tempo for you. I think your body position is really close to wear you want it. In this side view, you can really see the pause that comes at your entry and catch-again I'm really curious what some others will think or suggest here. Your recovery seems great and relaxed- this is probably a big part of the reason that you can swim the 200 fly! most people carry a ton of tension in their recovery.
Thanks! I appreciate that you found something to like about my fly, because you won't like what you see in the underwater view! I sure didn't like it... I do like my recovery a lot better, though. I always think of Michael Phelps and try to emulate his recovery. It shows that I was tired in the side view video though, because I wasn't able to get my arms around cleanly, and I was throwing water forward. I'm always happier if I see water going sideways!
As for the pause in my entry, I am trying to get some glide in before the next stroke to stretch it out for the 200 fly. I'm not confident I could sustain a faster tempo for 200 yards!
The poor visibility and green water in this video is due to some pool issues our community pool is having at the moment, due to a leaky valve and their attempts to keep the pool full until the valve gets fixed. Sorry! Well, here goes nothin':
www.youtube.com/watch
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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 used to swim fly this way, just bringing my arms straight back, and I have wondered myself if I should just go back to it. I seem to have an easier time exiting my hands for the recovery this way, and it would be easier!
This is helpful. There is a lot to like about your fly- you have clearly developed strength and a sustainable tempo for you. I think your body position is really close to wear you want it. In this side view, you can really see the pause that comes at your entry and catch-again I'm really curious what some others will think or suggest here. Your recovery seems great and relaxed- this is probably a big part of the reason that you can swim the 200 fly! most people carry a ton of tension in their recovery.
Thanks! I appreciate that you found something to like about my fly, because you won't like what you see in the underwater view! I sure didn't like it... I do like my recovery a lot better, though. I always think of Michael Phelps and try to emulate his recovery. It shows that I was tired in the side view video though, because I wasn't able to get my arms around cleanly, and I was throwing water forward. I'm always happier if I see water going sideways!
As for the pause in my entry, I am trying to get some glide in before the next stroke to stretch it out for the 200 fly. I'm not confident I could sustain a faster tempo for 200 yards!
The poor visibility and green water in this video is due to some pool issues our community pool is having at the moment, due to a leaky valve and their attempts to keep the pool full until the valve gets fixed. Sorry! Well, here goes nothin':
www.youtube.com/watch
