Fly Harder

Ryan Woodruff, Lynchburg YMCA

We performed this fly set with 22 athletes in 5 narrow lanes (lanes 2-6 in a 6-lane pool). We did the 5 x 25 “snake style” (Swim a 25 in lane 2, move to lane 3, Swim the 2nd 25 in lane 3, move to lane 4, etc). Doing the 25s this way allowed us to practice breathing low to the surface of the water and avoid taking 1-arm sloppy strokes. The 10 squats in between rounds provided a little extra stimulus that made the 25s more challenging too.

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Short Axis with Partner Pulls

Ryan Woodruff, Lynchburg YMCA

The 300 is done with a stretch cord with belts on both ends. Each swimmer wears a belt and hangs onto the cord about eight feet from the opposite belt end. Swimmers drag each other a 25 at a time. Follow up with the FPA (Fastest Possible Average) swims. SCM.

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5-lane Snakes

Ryan Woodruff, Lynchburg YMCA

As I have written about before, we have use of five 6.5-foot wide lanes in a 25m pool. This makes training butterfly a challenge, particularly for our swimmers whose wingspans are as wide as the lanes.

This set helped us get some good fly work in, allowing us to swim only one direction in a lane as we “snaked” across the 5 lanes (125=5 lengths), turning and pushing off into the next lane at each wall. The differing A, B,and C instructions were for varying skill/stamina levels specific to fly.

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Speed, Underwater Kicking, and Fly

Ryan Woodruff, Lynchburg YMCA

Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.

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Free the Flyers

Ryan Woodruff, Lynchburg YMCA

Yesterday’s post was a fly set for our true Flyers. Today’s set was for the portion of our group that is primarily distance-free focused whom I also wanted to challenge with some fly.

This set was for SCM, and we had a “roll the dice” component just like the Flyers. In the case of the distance group, we rolled two dice and added the numbers rolled together to determine how many 50s we would do at the end of the set. The 50s were fly/free by 25 and hitting P1000 turned out to be a tough yet appropriate challenge.

Short Axis Cycles and Pace

Ryan Woodruff, Lynchburg YMCA

Swimmers could do fly or breast on this set. For fly on the Blue portions, they did 3 normal cycles/1 single arm cycle to maintain rhythm and body position through the 150. The goal on the blue parts was to hold the low cycle count as the distance increased.

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Butterfly Stations

Ryan Woodruff, Lynchburg YMCA

Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.

Diving well station (a “25” is one 12m width):

3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)

Long course station:

12 x 50 @:50 + 100 ez @2:00

Round 1: 35m fast fly/15m ez free

Round 2: 3x (3 x50 descend fly +1 ez free)

Round 3: 2x (5×50 descend fly +1 ez free)

Fly-M with Coach Chad Onken

Chad Onken, Quest Swimming

Thought I would share a great set we did today:

Fly M’s (get it? Instead of IM’s)

20 x 100’s on 2:00

1. 100 fly

2. 75 fly/25 back

3. 50 fly/25 back/25 breast

4. 25 fly/25 back/25 breast/25 free

5. 100 ez

Fly is all out fast!

Everything else is perfect stroke.

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Fly Relays for Quality

Ryan Woodruff, Lynchburg YMCA

We had 18 swimmers and split up into 5 relay teams (2 teams of 3 for stronger flyers, 3 teams of 4 for less-skilled flyers). Relays always help us get good quality fly done without the need to “dodge” one another.

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Boom 200s plus Moderate Active Recovery

Ryan Woodruff, Lynchburg YMCA

SCY. The goal here was to swim the fastest possible 200 time (broken by 4x50s). In between the four 50s, we did some medium-intensity active recovery. The swimmer was responsible for doing the active recovery on the specific interval (i.e. on the first round of swimmer zones to the wall at the :28, leaves on the next 50 at the :08).

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