Butterfly, beautiful to watch, difficult to train.
We SDK off every wall.
We're most likely to smack hands with each other and those beside us.
Fly's fun to sprint but no fun when the piano comes down
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
Since my long course season ended on July 11, I've been base-building for the upcoming SCM season. A typical workout runs 2500-3000 yards. A warmup followed by 3 sets of 400-600 yards. The first 2 of these sets are aerobic (backstroke, freestyle, or IM - pick two, rotate daily) and then the third is an anaerobic fly set. One effect of this is that every day, I start the fly set dog tired. Here's what I did today:
800 IM stroke drill on 13:00 (50 left, 50 right, 50 kick, 50 full-stroke. Except breaststroke which is all stroke count - 5 or 6 strokes per 25)
6 x 100 backstroke on 1:30 (fastest 1:13 slowest 1:16; 10+ SDK & 9 or fewer strokes per 25)
100 easy
3 x 200 IM on 3:00 (2:36, 2:36, 2:37)
100 easy
4 x 75 fly on 2:00 (49, 49, 48, 48)
4 x 50 fly on 1:30 (31, 31, 31, 30)
4 x 25 fly on 0:40 (14, 14, 14, 14)
200 easy
(3000 yards, including 800 fly, 55:30, and of course that's only the swimming part of the workout)
I think my fly has changed quite a bit since the Youtube video posted above. I've been focusing on a bigger kick, hands entering shoulder-width apart, and a bigger sine wave. I have no idea what I look like from the pool deck but I do like those times, especially given that I was already tired when the set started.
Since my long course season ended on July 11, I've been base-building for the upcoming SCM season. A typical workout runs 2500-3000 yards. A warmup followed by 3 sets of 400-600 yards. The first 2 of these sets are aerobic (backstroke, freestyle, or IM - pick two, rotate daily) and then the third is an anaerobic fly set. One effect of this is that every day, I start the fly set dog tired. Here's what I did today:
800 IM stroke drill on 13:00 (50 left, 50 right, 50 kick, 50 full-stroke. Except breaststroke which is all stroke count - 5 or 6 strokes per 25)
6 x 100 backstroke on 1:30 (fastest 1:13 slowest 1:16; 10+ SDK & 9 or fewer strokes per 25)
100 easy
3 x 200 IM on 3:00 (2:36, 2:36, 2:37)
100 easy
4 x 75 fly on 2:00 (49, 49, 48, 48)
4 x 50 fly on 1:30 (31, 31, 31, 30)
4 x 25 fly on 0:40 (14, 14, 14, 14)
200 easy
(3000 yards, including 800 fly, 55:30, and of course that's only the swimming part of the workout)
I think my fly has changed quite a bit since the Youtube video posted above. I've been focusing on a bigger kick, hands entering shoulder-width apart, and a bigger sine wave. I have no idea what I look like from the pool deck but I do like those times, especially given that I was already tired when the set started.
