I'm currently training for triathlons so my swimming is mostly in maintenance mode. However I'm also working on learning Fly so I still like to swim that. Here's a set I did yesterday to combine the two:
Warmup (continuous, at an easy to moderate pace with fins):
200 swim free, fists drill
2 X :
100 flutter w/board, 100 swim
100 dolphin w/board, 50 dolphin hands at sides no board, 50 fly
Main (no equipment):
1000 yards continuous, swam as:
5 X (150 free + 50 fly)
Pull:
5 X 100 pull with paddles, descend on 2:00
Warmdown:
400 miscellaneous easy swim (free, fly, ***)
For me, swimming with fists and fins during warmup really sets up the rest of the workout by reinforcing the proper EVF technique. I feel like I'm pulling myself past a point in the water, with little or no slippage.
I enjoyed doing the 1000 with fly mixed in. It felt easy and smooth at first, then after the first 200 the fly put me in "500 burn mode", after which it was all about mental focus and maintaining smooth form for the rest of the set. The last 50 fly was pretty ugly, but other than that I held form. I like mixing stroke into a long swim because it keeps things interesting and helps me count the laps.
Does anyone else do this? Any ideas for similar sets?
Parents
Former Member
One way our club teaches fly is to incorporate it in smaller increments. For example; we do a lot of superfly. Superfly is simply a coach specified number of fly strokes off the wall followed by quality freestyle for the remainder of the length. If we're training LCM we'll often do 6 strokes fly and for SCY we'll do 3 strokes fly. I like this for many reasons. A couple reasons include: small amounts of fly add up to lots of fly in the end and perhaps more importantly, it allows swimmers the opportunity to experience swimming quality fly before things start falling apart (this is especially helpful for folks learning the stroke).
That said you can change your 1000 set above to look something like this:
4 x (200 free 50 superfly) continuous
or
4 x
200 Free (Front Quadrant swimming) 3:00
50 superfly :60
As you progress, you may wish to do make that 50 superfly 25 race fly 25 EZ free.
Notice I added a front quadrant focus to the 200 above. I think it's important to have a focus in each swim. The worse kind of swimming is just swimming (which quickly becomes junk yardage/meterage) when there is a lack of focus.
One way our club teaches fly is to incorporate it in smaller increments. For example; we do a lot of superfly. Superfly is simply a coach specified number of fly strokes off the wall followed by quality freestyle for the remainder of the length. If we're training LCM we'll often do 6 strokes fly and for SCY we'll do 3 strokes fly. I like this for many reasons. A couple reasons include: small amounts of fly add up to lots of fly in the end and perhaps more importantly, it allows swimmers the opportunity to experience swimming quality fly before things start falling apart (this is especially helpful for folks learning the stroke).
That said you can change your 1000 set above to look something like this:
4 x (200 free 50 superfly) continuous
or
4 x
200 Free (Front Quadrant swimming) 3:00
50 superfly :60
As you progress, you may wish to do make that 50 superfly 25 race fly 25 EZ free.
Notice I added a front quadrant focus to the 200 above. I think it's important to have a focus in each swim. The worse kind of swimming is just swimming (which quickly becomes junk yardage/meterage) when there is a lack of focus.
