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:
Former Member
George
Thanks for the Michael Phelps video; it's an excellent resource tool to help teach the fly. It definelty made my day to see the Master swim the fly!
Greg:cheerleader:
Here's a workout for ya: You can increase your distances if you want to make the set longer. I like incorporating kicking into the set so people can get the feel of using their core:
WARM UP:
1 x 600: 300 Free/300 non-free
600
DRILL:
6 x 75: 25 Kick/25 Fist Drill/25 Free
450/1050
MAIN SET: Everything on Cruise +:20
8 x 25: Kick: Odds Fly/Evens Free
8 x 50:
Odds: 25 Fly Swim/25 Fly Drill
Evens: 25 Fly Drill/25 Free Swim
8 x 75:
Odds: Free or IM
Evens: All Fly Descend by 25s
8 x 100:
Odds: 50 Fly/50 Free
Evens: All fly Descend by 25s
2000/3050
PULL:
5 x 100: Breathe 3, 5, 7, 5 by 25
500/3550
For all of you fly experts out there...i'd sure like to work my way up to doing a 400 IM but a 100 fly sounds impossible, -but it's a nice little goal.
i can successful do a 25 but have no endurance. i can do a 50 with fins but without fins, i fall apart after the turn.
What is the best strategy when you start falling apart? should you muscle though the rest of the lap or switch to free so you don't develop bad habits? also, is the best way to build up the endurance just to keep doing 25s or to struggle through 50s, or do as much 1-arm as you can?
Some good advice here on this video video.google.com/videoplay
This video was a breakthrough for me for two reasons:
1. Michael Phelps breaths on every stroke of fly!
2. He "leads with his head"! That is, he breaths, then crushes his head into the water before his hands and arms enter the water. INCREDIBLE!!!
His whole body, from the top of his head to the tips of his toes contributes to his dolphin wave. Just Unbelievable.
I tried leading with my head and it kept me horizontal longer!!
Glad it helped. There are so many things that we can pick up on the net these days. Some helpful some not so helpful.
I am going to post a site where you can get some videos for all srokes.
This guy has some great stuff. www.swimmingcyclingrunning.com/
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 did this set yesterday. I had to take 15 seconds rest between swims, but it's a doozy! I was hoping it'd get easier on the way down the pyramid, but it doesn't since each swim brings you that much closer to your next 50 of butterfly. Still, it's a great set!
