The Butterfly Lane

Will do :) Last year I started back with a good mix of IM work and I have been working on my endurance lately in preparation for the 500 free I swam on Saturday. Since the new year I started incorporating more fly and less IM into my workouts, but still doing mostly free. The idea is to now replace some of that freestyle yardage with fly. What % of total workout would you recommend working up to on fly (or is the answer 100% :afraid:)? I have been doing typically 4500yds 2 x per week, split approx 800 free warm up, 800-1200 Fly & IM mix, 2000-2400 free, 500 sprint work & cool down. Thanks:bump: I race the 200 fly about as often if not more than That Guy, but I don't train with as my % of fly in my day to day workouts. I try to train primarily for mid-distance free, and an IM base for workouts. Some days I may not have any more than 100 yards of fly, other days I may hit 800-1000 (these are with an avg. of 3000-3500 yards per workout). I also like to go for more endurance type training with my fly rather than all race-paced stuff. I'll do things like 5 x 100 @ 1:30, building from a 100 free on the first, substituting a 25 fly on each consecutive 100 until by the 5th one you're at a 100 fly. Or doing sets like 150s, where you alternate by 50s: fly, free, fly. Biggest thing is try not to lose control of your stroke. When you feel like you're falling apart...slow down the interval to get more rest. Nothing like trying to swim with an anchor tied around your waist. :afraid:

Will do :) Last year I started back with a good mix of IM work and I have been working on my endurance lately in preparation for the 500 free I swam on Saturday. Since the new year I started incorporating more fly and less IM into my workouts, but still doing mostly free. The idea is to now replace some of that freestyle yardage with fly. What % of total workout would you recommend working up to on fly (or is the answer 100% :afraid:)? I have been doing typically 4500yds 2 x per week, split approx 800 free warm up, 800-1200 Fly & IM mix, 2000-2400 free, 500 sprint work & cool down. Thanks:bump: I race the 200 fly about as often if not more than That Guy, but I don't train with as my % of fly in my day to day workouts. I try to train primarily for mid-distance free, and an IM base for workouts. Some days I may not have any more than 100 yards of fly, other days I may hit 800-1000 (these are with an avg. of 3000-3500 yards per workout). I also like to go for more endurance type training with my fly rather than all race-paced stuff. I'll do things like 5 x 100 @ 1:30, building from a 100 free on the first, substituting a 25 fly on each consecutive 100 until by the 5th one you're at a 100 fly. Or doing sets like 150s, where you alternate by 50s: fly, free, fly. Biggest thing is try not to lose control of your stroke. When you feel like you're falling apart...slow down the interval to get more rest. Nothing like trying to swim with an anchor tied around your waist. :afraid: