I'm not from a competitive swimming background but has volunteer to coach our informal masters group once a week. I'm trying to establish a theme for each session (8-10 weeks). Last one was the 1000 yards. We did lots of pace work and endurance sets for the last 2 months. This next session I've decided to focus on the 100 Fly.
Most of the swimmers can do 25 or 50 yards for a few repeats but that's all. Most of the swimmers are 40-50 years old with no competitive swim background either. Our workouts are 1 hour (3 x week).
Does anyone have any suggestions on sets for 100 Fly or just good resources for coaching in general.
Thanks so much!!
:)
Linda,
I swim the 100 fly competitively, but I never swim it as a 100 fly.
I do a lot of 25 kick-25 swim-25 kick-25 swim
or 25 drill-25 swim-25 drill-25 swim,
if they can hold the last 25 swim then they might be ready for
50 kick-50 swim
50 drill-50swim
then you can advance to
25 kick-75 swim
25 drill-75 swim
any variation.
But first, you need to work on fly technique. That's the hard part.
Understanding the kick-"Knee STRAIGHT" don't bend them. (you'll still bend them slightly)
You can have them "walk" fly in the shallow end to understand the arm stroke recovery.
Best of luck, I am trying to help my fellow teammates do the same thing. She's already accomplished the 50 fly and the 200 IM.
Linda,
I swim the 100 fly competitively, but I never swim it as a 100 fly.
I do a lot of 25 kick-25 swim-25 kick-25 swim
or 25 drill-25 swim-25 drill-25 swim,
if they can hold the last 25 swim then they might be ready for
50 kick-50 swim
50 drill-50swim
then you can advance to
25 kick-75 swim
25 drill-75 swim
any variation.
But first, you need to work on fly technique. That's the hard part.
Understanding the kick-"Knee STRAIGHT" don't bend them. (you'll still bend them slightly)
You can have them "walk" fly in the shallow end to understand the arm stroke recovery.
Best of luck, I am trying to help my fellow teammates do the same thing. She's already accomplished the 50 fly and the 200 IM.
