The Butterfly Lane

Here's my 200 fly from spring nats this year (I'm the bald guy with tats in the red suit): www.youtube.com/watch Notably, for the 18-19 season, I didn't train for the 200 fly--I trained for 200s in general (I swam all five 200s and the 100 free at nats), but not the 200 fly specifically, so I more or less swam this race for the heck of it to see what I could do without having done specific 200 fly training. I was pretty happy with this race, all things considered. I'd been outside all day in the 95+ degree heat and this was the 3rd event of the day for me, and I flat out ran out of gas around the 165 mark--it wasn't that I locked up and crashed and burned, I just ran out of energy. Minor differentiation, but it was a big change for me, since I'm generally a king of the piano and locking up on the last 50. Besides that, this was a surprisingly good race and was just .5 seconds off my masters PR from several years ago, when I was training pretty much solely for the 200 fly. Here's my masters PR 200 fly from 2017 (I'm in the middle lane): www.youtube.com/watch Here's my 200 fly from the first time I did it at spring nats back in 2015: www.youtube.com/watch I've made a lot of progress since the 13-14 season when I started training for the 200 fly, but my key technique focus areas moving forward will be the breathing pattern as I mentioned in my earlier post, keeping a steady kick, and as a backup plan, figuring out how to seamlessly switch to survival fly while maintaining decent speed if all turns to crap and I turn into Mr. Steinway on the last 50. Any feedback is welcome! Not that I am an expert...but I do have a great coach that has made me into a pretty good flyer. Our coach at Longhorn (TXLA) has us train several different ways and we pretty much train for middle distance races. We do a lot short rest freestyle sets, 100's, 200's on a tight interval. For example last week we did 3 sets of 8 X 100''s free on a tough of interval as you can make. You want to make the set but only get 3-5 seconds rest between each 100. This training will get you endurance which you need to finish a 200 Fly we also train stroke 2-3 days a week as well and another good set is 3 x100 free (interval of 5-8 seconds rest) followed by 6 x 50 Flys' on say 45/50 interval.. we do this for every stroke. This is simulating the last 50 of a 200 as you are tired from the free set and go right into a stoke set Finally my favorite set to train Fly is Drop outs /Drop Down 50's starting at 1:00 and drop a second each 50 till you miss the interval. I usually start Backstroke for the first 8 50's and then with to fly and try to make it down to around 37-36 before I drop out. Again this is simulating swimming Fly tired and that last 50 in a race. Sets like these have helped me a reasonable 200 Fly without dying too much! good luck on your training and racing!

Here's my 200 fly from spring nats this year (I'm the bald guy with tats in the red suit): www.youtube.com/watch Notably, for the 18-19 season, I didn't train for the 200 fly--I trained for 200s in general (I swam all five 200s and the 100 free at nats), but not the 200 fly specifically, so I more or less swam this race for the heck of it to see what I could do without having done specific 200 fly training. I was pretty happy with this race, all things considered. I'd been outside all day in the 95+ degree heat and this was the 3rd event of the day for me, and I flat out ran out of gas around the 165 mark--it wasn't that I locked up and crashed and burned, I just ran out of energy. Minor differentiation, but it was a big change for me, since I'm generally a king of the piano and locking up on the last 50. Besides that, this was a surprisingly good race and was just .5 seconds off my masters PR from several years ago, when I was training pretty much solely for the 200 fly. Here's my masters PR 200 fly from 2017 (I'm in the middle lane): www.youtube.com/watch Here's my 200 fly from the first time I did it at spring nats back in 2015: www.youtube.com/watch I've made a lot of progress since the 13-14 season when I started training for the 200 fly, but my key technique focus areas moving forward will be the breathing pattern as I mentioned in my earlier post, keeping a steady kick, and as a backup plan, figuring out how to seamlessly switch to survival fly while maintaining decent speed if all turns to crap and I turn into Mr. Steinway on the last 50. Any feedback is welcome! Not that I am an expert...but I do have a great coach that has made me into a pretty good flyer. Our coach at Longhorn (TXLA) has us train several different ways and we pretty much train for middle distance races. We do a lot short rest freestyle sets, 100's, 200's on a tight interval. For example last week we did 3 sets of 8 X 100''s free on a tough of interval as you can make. You want to make the set but only get 3-5 seconds rest between each 100. This training will get you endurance which you need to finish a 200 Fly we also train stroke 2-3 days a week as well and another good set is 3 x100 free (interval of 5-8 seconds rest) followed by 6 x 50 Flys' on say 45/50 interval.. we do this for every stroke. This is simulating the last 50 of a 200 as you are tired from the free set and go right into a stoke set Finally my favorite set to train Fly is Drop outs /Drop Down 50's starting at 1:00 and drop a second each 50 till you miss the interval. I usually start Backstroke for the first 8 50's and then with to fly and try to make it down to around 37-36 before I drop out. Again this is simulating swimming Fly tired and that last 50 in a race. Sets like these have helped me a reasonable 200 Fly without dying too much! good luck on your training and racing!