The Butterfly Lane

Here are some more fly swim sets: The Broken 100 Fly Main element is 100 fly straight (within 10 seconds of goal meet time) 50 fly 10 sec 50 fly 50 fly 10 sec 25 fly 5 sec 25 fly 4 x 25 fly 5 secs on your count - you should be under your meet time subtract 15 interval is at least 4 minutes or more. easy swim in between. works really well with a partner or with 2 -3 max in lane and alternate groups of 2 going on the 2 or 2 1/2 minutes. then you can cheer for each other! Build a 200 IM! I love this set but we rarely do it. You can pick an interval, but I always liked the "key man" interval - like going on the 3 person plus 10, etc. 25 fly 50 fy 50 fly 25 back 50 fly 50 back 50 fly 50 back 25 *** and so on. Wimpys can do it build it backwards from the freestyle and add onto the front. The Moving 50 fly! Sets of 100's with a 50 free/50 fly You pick the intensity - either lots of rest & recovery or build a bit more endurance. 50 fly 50 free 25 free 50 fly 25 free 50 free 50 fly 25 fly 50 free 25 fly I would do it as 2 min per 100; 2 x 50's recovery on 1 minute in between each. Bank the rest (so you are really leaving on the 4 minutes) and the key is to get as close to your 100 free practice time on each one. Challenge 100 fly set! 5 x 100's 25 fly 75 free 50 fly 50 free 75 fly 25 free 100 easy 100 all out fly! (Our coach's idea) Add 25's fly! 12 x 25 4 x 25 easy free 1 fast fly 1 easy free repeat 4 times 30 sec interval 12 x 25's 4 x 25 easy free 2 fast fly 1 easy free 2 fast fly 1 easy freee 2 fast fly 35 sec interval 12 x 25's 3 fast 1 easy on the 40 interval I don't know why we did the 4 x 25's easy. I think it was because there was a challenge conditioning set in between each, and I sat those out. Was it Speedo that mentioned training for the 100 fly? My other two favorite sets for that are: When everyone else is doing 200's pull, I do: fast 75 fly recovery 100 free on the same interval, so about 1 fast 75 per 6 minutes. Goal time is right at where you would need to be at the 75 in race. Swim it as agressively as a 50 fly. Here's one more: 100's free/fly, again a good rest interval, and really push the first 50 free and bring it home the 2nd 50 fly. I prefer to do back-half 50 flys because you don't have any trouble taking out the first 50 - it's bringing it home where I need the work! Sneak 25 flys As a practical matter, you can't always modify based on the # of people in a lane and the intervals. So another is move down a lane or two and do last 25 blast flys. Swim the first 75 strong to moderate, depending on where you place in the lane. Rest 5 seconds at the 75 and then absolutely blast that last 25 fly. And finally, The Get out 100 Fly! No description necessary!

Here are some more fly swim sets: The Broken 100 Fly Main element is 100 fly straight (within 10 seconds of goal meet time) 50 fly 10 sec 50 fly 50 fly 10 sec 25 fly 5 sec 25 fly 4 x 25 fly 5 secs on your count - you should be under your meet time subtract 15 interval is at least 4 minutes or more. easy swim in between. works really well with a partner or with 2 -3 max in lane and alternate groups of 2 going on the 2 or 2 1/2 minutes. then you can cheer for each other! Build a 200 IM! I love this set but we rarely do it. You can pick an interval, but I always liked the "key man" interval - like going on the 3 person plus 10, etc. 25 fly 50 fy 50 fly 25 back 50 fly 50 back 50 fly 50 back 25 *** and so on. Wimpys can do it build it backwards from the freestyle and add onto the front. The Moving 50 fly! Sets of 100's with a 50 free/50 fly You pick the intensity - either lots of rest & recovery or build a bit more endurance. 50 fly 50 free 25 free 50 fly 25 free 50 free 50 fly 25 fly 50 free 25 fly I would do it as 2 min per 100; 2 x 50's recovery on 1 minute in between each. Bank the rest (so you are really leaving on the 4 minutes) and the key is to get as close to your 100 free practice time on each one. Challenge 100 fly set! 5 x 100's 25 fly 75 free 50 fly 50 free 75 fly 25 free 100 easy 100 all out fly! (Our coach's idea) Add 25's fly! 12 x 25 4 x 25 easy free 1 fast fly 1 easy free repeat 4 times 30 sec interval 12 x 25's 4 x 25 easy free 2 fast fly 1 easy free 2 fast fly 1 easy freee 2 fast fly 35 sec interval 12 x 25's 3 fast 1 easy on the 40 interval I don't know why we did the 4 x 25's easy. I think it was because there was a challenge conditioning set in between each, and I sat those out. Was it Speedo that mentioned training for the 100 fly? My other two favorite sets for that are: When everyone else is doing 200's pull, I do: fast 75 fly recovery 100 free on the same interval, so about 1 fast 75 per 6 minutes. Goal time is right at where you would need to be at the 75 in race. Swim it as agressively as a 50 fly. Here's one more: 100's free/fly, again a good rest interval, and really push the first 50 free and bring it home the 2nd 50 fly. I prefer to do back-half 50 flys because you don't have any trouble taking out the first 50 - it's bringing it home where I need the work! Sneak 25 flys As a practical matter, you can't always modify based on the # of people in a lane and the intervals. So another is move down a lane or two and do last 25 blast flys. Swim the first 75 strong to moderate, depending on where you place in the lane. Rest 5 seconds at the 75 and then absolutely blast that last 25 fly. And finally, The Get out 100 Fly! No description necessary!