The Butterfly Lane

I've posted some long fly sets, and some medium fly sets, so here's a short one that I swam today. I'm tapering for NW LCM Zones so I'm pushing myself to swim at race pace every workout. 100 fly on 4:00 (went 1:06) 75 fly on 3:00 (went 47) 50 fly on 2:00 (went 29) 25 fly AFAP (went 13) As you can see, I didn't really get to race pace until the 50. I've got room for improvement, but it wasn't bad. I will encounter and get through the "dead spot" in my taper within the next 7-10 days and then nail this set.

Finally, That Guy, this is what I did. Downgraded lane, even downgraded coach :) Allowed me to do (long course meter): 400 @ 50m Free / 50m Fly 300 Fly 200 kick 100 pull 4x200 Fly (aerobic) with 30sec rest (was probably holding 3:45, not any faster, following some breaststrokers) 4x100 Free descending 1-4 30s rest 4x50 Fly descending 1-4 30s rest (last one in 35 flat, happy with this) No board (even on the kick) My goal in performing this volume of fly was to work on a specific thing. Making sure that my bum was breaking the surface on every down beat of the first kick. I tend to neglect kicking at slower speed. I worked on Phelps splashless entries too, but that I always do anyway while performing base mileage at my favorite stroke.

Anyone one got a workokout that can help me out, I wanna cut 20 seconds off my 100 fly lol, my best time is 1:26

100 fly on 4:00 (went 1:06) 75 fly on 3:00 (went 47) 50 fly on 2:00 (went 29) 25 fly AFAP (went 13) Very well designed simple set. If you got it during a master swimmer club swim, then you should feel blessed to have a master swimmer coach capable of calibrating race pace intervals. A lot of them don't seem to understand the concept of "fast swimming calls for longer rest". Well it's at least the case for the 2 coaches leading the two different clubs where I sometimes train. But I bet you were alone :D

Good stuff. You gotta start somewhere. Sounds like you have good speed to build on.

Anyone one got a workokout that can help me out, I wanna cut 20 seconds off my 100 fly lol, my best time is 1:26 How many fast 100s do you perform per week? And for how long have you been doing it?

so i found out by not touching fly (or the pool really for that matter) for about 4 1/2 years... my fly has suddenly smoothed out and i now have an upbeat in my kick. weird. yesterday i decided to do my first fly 'set'... if you could call it that? did 4x25 on the 45. looks like i went between 14-16 on all of them from a push. anyways, my first day of attempting to do butterfly was good i guess. i'll keep building until im able to hold form through a 50 again.

Update: After a trip out of town and no swimming, I went back to Kits pool (yes, it IS a great place to visit, do come!) and tried my luck swimming fly again. Managed to do 8 x 137.50m of fly with 10-15 second intervals. Time was roughly 20-25 minutes. I wasn't keeping track of the speed so much as whether I could swum the set without stopping. It really hit home that fly is really about the core undulation and keeping the hips high. On that basis, I decided to enter a local 1 km lake swim this Thursday and also a 3km race on August 14th. I'm pretty excited!!!!! Waitjustaminutehere, are you implying that you're going to swim FLY in those OW races? :notworthy: Regardless, I need to visit that pool. I only live around 3 hours away... I've visited Vancouver twice and have never swum there :sad:

Update: After a trip out of town and no swimming, I went back to Kits pool (yes, it IS a great place to visit, do come!) and tried my luck swimming fly again. Managed to do 8 x 137.50m of fly with 10-15 second intervals. Time was roughly 20-25 minutes. I wasn't keeping track of the speed so much as whether I could swum the set without stopping. It really hit home that fly is really about the core undulation and keeping the hips high. On that basis, I decided to enter a local 1 km lake swim this Thursday and also a 3km race on August 14th. I'm pretty excited!!!!!

Yep, that's the plan. We'll see if I need to do a little breaststroke now and then to rest my neck. But hopefully not. I read the article on Tom's approach. Very cool. I need to know if his breaching photo in the article is with or without fins (!). I once saw a swimmer in Florida (Coral Springs) launching himself up to his knees/maybe shins without fins and was pretty impressed. And I have seen near full breaches by finswimmers and freedivers. It's like the holy grail for some of us to be able to do that without help from a wave (punching out the back of it). With the focus on the soles of the feet part of the undulation I'm encouraged...ie. the dolphin debutante. :angel: