I train alone because there is not an organized swim team up here. My goal is to try and train up for the 200 fly again. It has been over a decade since I last swam it and have had some life changes since then (bionic back).
Can anyone give me better advice on how to properly train up for the 200 fly event again? Any sets or advice would be great!
Thanks!!!
In addition, you need to do alot of high yardage sets to do a good 200 fly. When I only trained about 10 to 15K a week, I could only do about low 2:20s in the yards 200 fly. Now, I train about 20 to 30K a week and can do low 2:30s in the LCM 200 fly during heavy training and close to 2:10 in yards during heavy training. If you can't train that much, at least add endurance free sets to your training. You need good stamina to have a strong 200 fly.
I don't know where you are at right now; have you been swimming for years, but not doing fly or have you just recently gotten back into the pool?
Regardless, given the bionic back, I would suggest starting with a bunch of fly kick sets on your back with no board. This will work both your legs and your lower back muscles. Maybe start out by adding some 200s of these, easy, to your regular workouts. Then start adding in sets of 6 x 50s on a more challenging interval.
Meanwhile, make sure to stretch your shoulders and lats to get ready to add the arms.
I would then add in fly swim slowly. How about (over a stretch of weeks if need be):
3x (2x25 fly, 1x 25 back)
later do 8 x 25 fly
work up to 4 x 50s fly
then 3 x 100s fly, on an easy interval
then 3x (2x 100 fly on moderate interval, 100 back easy)
now start working on your 200s.
I hope that's helpful!
