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Thread: dropping time in the 100 butterfly

  1. #1
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    Smile dropping time in the 100 butterfly

    at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.

    what I need:
    Drills (breathing, kicks,turns)
    Stretches
    Strength Workouts
    Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes

  2. #2
    sprint diva The Fortress's Avatar
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    Re: dropping time in the 100 butterfly

    Here's a thread about training for the 100 fly: http://forums.usms.org/showthread.ph...aining+100+fly.

    I breathe every other stroke so as not to seize up unduly from oxygen deprivation. There's a Cavic video on that thread that shows some good strengthening exercises.

  3. #3
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    Re: dropping time in the 100 butterfly

    Quote Originally Posted by raydogg View Post
    at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.

    what I need:
    Drills (breathing, kicks,turns)
    Stretches
    Strength Workouts
    Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes
    I use side breathing as a drill to help keep my swimmers' chests and shoulders down so they are not popping out of the water too much. What are you doing right now....can you explain how you swim the fly and we'll go from there....video??
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  4. #4
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    Re: dropping time in the 100 butterfly

    Hey Ray,

    there's many ways to improve your 100 fl
    tell us a little more about you
    age
    height
    weight
    training now and in the past

    get someone to video you swimming butterfly fast and put it up on you tube

    you can find

    everything I know about swimming faster at
    Swim Faster Faster
    Ande's Swimming Tips
    http://www.usms.org/forums/showthread.php?t=4229
    read them and apply them to your training

    Here's what you need to do
    improve your:

    1) technique
    learn how to swim fly properly
    haven't seen you swim, don't know what mistakes you're making
    but probably many
    butterfly, starts, turns, streamline & SDK

    2) conditioning
    how often do you train
    how long do you train
    what intervals can you hold
    everyone can be in better shape
    what's the fastest interval you can hold 5 x 100fr on
    getting 5 seconds rest after each 100

    3) BODY
    strength is critical for speed
    lift weights to get stronger
    improve your shape if you're over weight
    improve your streamline

    4) SDK
    SDK stands for Streamline Dolphin Kick
    you can SDK 15 meters or 16 yards of each length
    if you had a fast SDK you could possibly cover 64 yards of a 100 yard race without taking a stroke
    do the exercises in
    Help My SDK is Horrible
    http://forums.usms.org/showthread.php?t=10130

    5) SPEED
    how fast can you swim a 25 fly
    if you can improve your 25 fly time by 1 second you should be able to drop 4 seconds in 100
    http://www.usms.org/forums/showthread.php?t=11814

    6) Equipment
    what kind of suit did you wear when you went 1:08
    wear a faster suit

    7) Splitting
    is all about the effort you expend over your race
    what was your first 50
    what was your 2nd 50
    what's the difference

    8) Mind Stuff
    IPS stands for Ideal Performance State
    if you get in IPS before your swim and stay there while you're swimming
    Getting psyched
    Being Fierce
    determined
    action oriented
    mentally tough

    all that stuff and more matters

    hope this helps
    I know you can swim Faster Faster
    now show us

    Ande
    your list:

    Drills maybe if they lead to real new habits that help you swim faster

    Stretches if you improve the critical factors, like streamline and toe point

    Strength Workouts ifyou actually strengthen the muscles that help you swim fly faster

    Side-breathing vs. regular breathing
    breathing every other stroke vs. breathing every two strokes

    irrelevant preferance items that won't make much difference

    get stronger, faster, in better shape, and use better technique and you'll melt seconds away from your 100 fly times

    Quote Originally Posted by raydogg View Post
    at the moment i have a 1:08 100yd fly. i need to drop that to a 1:05-1:00. I've got motivation, i just need some direction.

    what I need:
    Drills (breathing, kicks,turns)
    Stretches
    Strength Workouts
    Opinions on Side-breathing vs. regular breathing and breathing every other stroke vs. breathing every two strokes

  5. #5
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    Re: dropping time in the 100 butterfly

    If you can concentrate on trying to get your 25yd (from a push-off) to 13 seconds you'll get your 1:00 or 1:02 (if your cardio isn't very good). When your 25 time drops your 100 time will drop more. Your 25 time drops will reflect stroke improvement / efficiency as well. Watch some good flyers (Olympics) if you can. There's always more ways to improve but I think you'll have fun using your 25's as one of those tools.

  6. #6
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    Re: dropping time in the 100 butterfly

    I'm actually not a masters, but masters really know the ropes. I'm 15, 120 lbs., and about 5'2". i swim for a high school team (currently a sophomore) and when i was a freshman i sucked with a 1:37. I will try to get a video up tomorrow (i can't do underwater though). At practice i do 14-15 sec 25's, 31-33 sec 50's, and 48-50 sec 75's.

  7. #7
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    Re: dropping time in the 100 butterfly

    Ray,

    I am 5"7" and weighed about 145 in high school. I swam about a 1:30 100 fly as a freshman, then about a 1:15 fly as a soph.

    Then I figured out how to swim the race when I was a junior.

    This is for 100 yards. For me, the first 50 is not a sprint. It is long and strong. You should be at about 80 percent. Ramp up up for the next 25 and bring it home for the last 25.

    For me, it never worked going all out. My stroke tightens and I fight the water. I have always swum fastest when I am relaxed and pulling hard. That allows me to take really deep breaths and keep my strokes long and fluid.

    So, how to mechanically improve?

    Weights. Be careful here. No more than three times per week. 30-40 minutes a session. 10 -15 reps of light weights that replicate the long pulls i.e. lat machine with arms extended in front and pulling down. Do lunges and squats without weights. Use a medicine ball to get that core steady. Don't try to get bigger muscles. That does not work in swimming.

    Underwater body dolphin. YOu can make huge improvements off of your time here. Keep that streamline really really tight (hand over hand and tight against the ears) and practice your body dolphin every time you bust a wall. watch how the best in the world do it (Phelps, Lochte and especially Natalie Coughlin) It is NOT A KICK. It is full body involvement. Think of it as cracking a whip that starts at your toes and ends up on the tips of your fingers. In practice, Coughlin does 7 after every wall.

    Make sure you do two STRONG dolphin kicks for every stroke. Most swimmers crank the kick as their arms are leaving the water but do a half kick for the next dolphin.

    I alternate up down breathing. I do not breath to the side. You should be able to keep your head low enough going straight ahead. Imagine skimming your chin over the water. Imagine yourself swimming downhill. This image will keep you head moving out and over.

    Soft hands. Keep that entry nice and soft. Don't hold any tension in your arms or hands as you exit the water and reach forward. Your arms and hands need this point of relaxation before the next pull.

    You back needs to be flexible. (Yoga is a great way to stretch your back) You don't want to hump over as your stroke forward. Your back should arch backward slightly as you enter the water so that you are moving forward in a pattern that mimics a fish. (Watch Phelps and you will see what I mean) Keep those hips high as well and you will find that you will jot be pulling yourself out of such a deep trough each time.

    Do some skulling and focus on keeping your hips near the surface. Skulling gives you a good feel for how best to catch the water and good hip position is a must for butterfly, as in any stroke.

    When you do dolphin kick, do it without a board. Chuck the board. This is a more natural body position and allows you to concentrate on correct full body involvement and body position.

    Stop thinking of yourself as "sucking" or as a "slow" swimmer. Learn to love the way you swim and the 100 fly. Once I made that decision, I had huge time drops. In one meet I went from a 1:10 to a 1:02. A few months later, I did a 56:00. This happened when I was a Junior. When I finally ditched the negative thoughts, I allowed my body to go faster. This is not up to your parents, your coach, your girlfriend, or your teamates.

    It is up to you. And, you CAN do it.

    Go for it.

    Rob

  8. #8
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    i got the video

    its a 50 and a stroke. i got a 1:08 off of a pushoff

    http://www.youtube.com/watch?v=MJ7A3TA7mk4
    Last edited by raydogg; November 6th, 2008 at 04:28 AM.

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    Re: i got the video

    Watching your video i noticed a couple of things right away.
    1. Your hands and arms should slice through the water. You slap them against the surface of the water taking more time and energy.
    2. You don't have a rhythm. You're swimming it but your whole body is not into the rhythm.
    3. When you breath your head should break surface but should not go several inches above surface. It should only raise up to grab a small gulp of air and the should quickly retreat back into the water.

    Hope this helps!

  10. #10
    Very Active Member knelson's Avatar
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    Re: i got the video

    Quote Originally Posted by Savannahcarolm View Post
    Hope this helps!
    As they say: better late than never!

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    Re: i got the video

    Quote Originally Posted by raydogg View Post
    its a 50 and a stroke. i got a 1:08 off of a pushoff

    http://www.youtube.com/watch?v=MJ7A3TA7mk4
    Raydogg, focus on placing your arms infront of your body rather than slapping the water. Also, you need to work on your turns. Focus on getting as tight and small as possible during the turn and then shoot out quickly.

    Lastly, like myself you are a short swimmer (i am 5'7) so the best advice I can give you is to really work the turns and the underwater dolphin kick. That's where short swimmers have the advantage and it shortens the race on top of the water.

  12. #12
    Very Active Member orca1946's Avatar
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    Re: i got the video

    I really like breathing on the side. It keeps my head & chest low.. I have done 1,000 yards fly like this.

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