I am wondering if anyone knows a good, efficient butterfly workout that can be done within 90 minutes. I've been making up my own workouts and in fact they work pretty well for me. But I would really like to know what others think since there are so many drills associated with fly. I truly appreciate it!
:help::wiggle:
Thanks a lot, George! Those are some great workouts up on the webpage there. Really helpful! :applaud:
Former Member
Those are some good workouts.
BTW, I just looked at your webpage and I can't believe you swam 10 miles with a shark. Yikes! When I did open water swims years ago, I was always freaked out by fish and was convinced they were going to eat me. It wasn't really possible since I was swimming in lakes, but it was always in my mind. I don't think I would have stayed in the water with a shark.
Former Member
Those are some good workouts.
BTW, I just looked at your webpage and I can't believe you swam 10 miles with a shark. Yikes! When I did open water swims years ago, I was always freaked out by fish and was convinced they were going to eat me. It wasn't really possible since I was swimming in lakes, but it was always in my mind. I don't think I would have stayed in the water with a shark.
2 reasons for staying in the water # I needed the Prize money I had six kids, #2 If I tried to get out I may have looked like a wounded fish and it could have thought I was shark bait.
Former Member
i like to do the 3333 drill whare they do 3 fly kicks on side, back, side, front and then the remaning 25 coming up and swimming butterfly .
Try the single arm fly drills (with flippers) where you:
A
-start with arms on the side
-two dolphin kicks, left arm recovers
-two dolphin kicks, right arm recovers
-pull through with both arms sans a recovery
B
-start with arms in the streamline position
-two dolphin kicks, left arm pulls & recovers
-two dolphin kicks, right arm pulls & recovers
-pull through with both arms & recovery
C
-All underwater recovery
-one fly pull through (two dolphins)
-one *** pull through for breathing (one dolphin)
I usually use the above drills as part of a set of 3 X 12 X 75m on 1:30 for aquanatics or 2:00 for others. I put a 3 min rest between sets. Your 90 mins are up & you need to be laddled out of the pool!
Former Member
One set I really enjoy every time I do it is the IM pyramid which is mostly butterfly. All swims are done on 5-10 seconds rest.
25 Fl
50 Fl
50 Fl/25 Bk
50 Fl/50 Bk
50 Fl/50 Bk/25 Br
50 Fl/50 Bk/50 Br
50 Fl/50 Bk/50 Br/25 Fr
50 Fl/50 Bk/50 Br/50 Fr
1 min rest
50 Fl/50 Bk/50 Br/50 Fr
50 Fl/50 Bk/50 Br/25 Fr
50 Fl/50 Bk/50 Br
50 Fl/50 Bk/25 Br
50 Fl/50 Bk
50 Fl/25 Bk
50 Fl
25 Fl
Donna
i love that set. I try to plan it into my workouts at least 1 time every 2-3 weeks
Former Member
Success in the fly starts with first learning to swim laps doing the bodydolphin without the pull. No bodydolphin, no fly!
Next, start learning to superimpose the pull over the bodydolphin (You can use the breaststroke pull-out for the pull.) In order to learn the superimposition, try the following routine. Swim a 50 just pulling. Then, swim a 50 doing just the body dolphing. Next, swim a 50 doing one arm fly alternating between the right and left arms (three strokes per arm.) Finally, swim a fifty fly. Now, it takes years to learn the coordination of the pull with the bodydolphin, and you need a coach to help you.
Finally, the basic routine for the fly is to swim a mile of it in an hour. 50's are great for technique, while 200's are good for endurance, pain, and your ego!
I hope you love pain! Good Luck!
Greg:frustrated:
