The Butterfly Lane

Thanks for all the great fly sets! It is good timing as I have been thinking of racing 100m fly again. Here is another: This was given as mainly a free set; all lanes same interval: 6 times through (1200 total) in SCM time: 3 x 25 solid (not sprint, not recovery, go solid speed) on 25 2 x 50 fly on 1 minute 1 x 25 recovery on 1 minute How I actually did it: *the 3 x 25's became more recovery each round through *I went last to bank extra time before the 2 x 50's - so you pretty much get a draft on the 25's, then as the lane elongates from selected people opting to give 10 seconds on the 50's you earn about 15 to 25 extra seconds rest before you start the first 50; *I actually did sets 1 2 3 4 fast fly, totally easy on set 5, back to blast-o on last set 6. How I would have done it: With the freestlyers - Since the coach made a point of saying after round 2 - Michelle! This set is for YOU! I was compelled to do most of them fast. But given that the set was a base interval for the mass of freestylers, I would have gone hard sets 1, 2; easy set 3, hard set 4; easy set 5; hard set 6 instead. If I were by myself - I would have done the 3 x 25 in front, then 3 x 25's easy on-your-own 5 seconds rest on the back end instead of just 1 x 25, then regroup between each set. I probably would also have done the 2 x 50 on 1 minute for the first three, then added 15 sec rest to the last 3 (so go 1:15, 1:30, then 1:45) but you'd better be at race time for a 100 on #3 and then 5 seconds under your goal race time on #6.

Thanks for all the great fly sets! It is good timing as I have been thinking of racing 100m fly again. Here is another: This was given as mainly a free set; all lanes same interval: 6 times through (1200 total) in SCM time: 3 x 25 solid (not sprint, not recovery, go solid speed) on 25 2 x 50 fly on 1 minute 1 x 25 recovery on 1 minute How I actually did it: *the 3 x 25's became more recovery each round through *I went last to bank extra time before the 2 x 50's - so you pretty much get a draft on the 25's, then as the lane elongates from selected people opting to give 10 seconds on the 50's you earn about 15 to 25 extra seconds rest before you start the first 50; *I actually did sets 1 2 3 4 fast fly, totally easy on set 5, back to blast-o on last set 6. How I would have done it: With the freestlyers - Since the coach made a point of saying after round 2 - Michelle! This set is for YOU! I was compelled to do most of them fast. But given that the set was a base interval for the mass of freestylers, I would have gone hard sets 1, 2; easy set 3, hard set 4; easy set 5; hard set 6 instead. If I were by myself - I would have done the 3 x 25 in front, then 3 x 25's easy on-your-own 5 seconds rest on the back end instead of just 1 x 25, then regroup between each set. I probably would also have done the 2 x 50 on 1 minute for the first three, then added 15 sec rest to the last 3 (so go 1:15, 1:30, then 1:45) but you'd better be at race time for a 100 on #3 and then 5 seconds under your goal race time on #6.