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!!
:)
Parents
Former Member
Since the 100 fly is pretty much my only passion, here are a few things which I do that seem to help. Remember, I work out alone.
!. "Add a stroke"....do one stroke fly, finish the length free, do 2 strokes fly, finish with free, and so on. Can do continuous or one
length at a time with rest. You decide how many lengths and how high you want to go with the fly portion. Can be done arms only as well.
2. Morale booster...every workout, finish with one set of sprint fly,seeing how far you can go before your stroke turns to garbage. First day you might only make a 25......try and add to it each time, but only going as far as good form allows. I'm up to a good 75 right now and I find that I can handle a 100 at a meet when I'm fresh, finishing with style,not dying like a dog. So I guess that 75 tired = 100 fresh.3. I never swim "slow" fly. Everything is sprint form until I switch to drill or free.
Good luck !
Bert
Since the 100 fly is pretty much my only passion, here are a few things which I do that seem to help. Remember, I work out alone.
!. "Add a stroke"....do one stroke fly, finish the length free, do 2 strokes fly, finish with free, and so on. Can do continuous or one
length at a time with rest. You decide how many lengths and how high you want to go with the fly portion. Can be done arms only as well.
2. Morale booster...every workout, finish with one set of sprint fly,seeing how far you can go before your stroke turns to garbage. First day you might only make a 25......try and add to it each time, but only going as far as good form allows. I'm up to a good 75 right now and I find that I can handle a 100 at a meet when I'm fresh, finishing with style,not dying like a dog. So I guess that 75 tired = 100 fresh.3. I never swim "slow" fly. Everything is sprint form until I switch to drill or free.
Good luck !
Bert
