RE: Distance Plus Stroke

Former Member — Wed, 30 Sep 2009 05:00:38 GMT

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.

RE: Distance Plus Stroke

orca1946 — Fri, 04 Sep 2009 02:30:26 GMT

I like the mix of free - fly. I'm not in shape to do it yet, but will write it down for mid- season.