Sisswim, When outside of the pool, work on your core strength, front and back, it will help a lot. Crossfit emphasizes the core as a stabilization area of the body. The stronger you can get your core, the better the upper and lower parts of your body will work together.
Also, slow way down on your fly to start and don't speed up. If you go really slow with a glide, you can go for a long time. This is a different style than a sprint, but it will still help build your endurance.
Here is a good video by Gary Hall Sr. on body position and breathing in butterfly. It includes some excellent slow motion underwater video:
"I blame you, James!" - knelson
Okay..another question. I really haven't been practicing fly more than maybe 2 25s once a week but this weekend we did a 100 Meter and then a 50 Meter Fly for time during practice and I surprised myself by coming in ahead of all the "better swimmers." (I surprised them too..and all I heard was "Wow..you're a FLYER!!!!" Even the coach was a little surprised by my lead and said "You're obviously made to sprint fly!" So..now my question is..if I want to start seriously training to "sprint fly"..50 meters if not someday 100 meters. How much fly, fly drills should I do in a regular practice. Today I felt like ignoring the whole workout (mostly freestlye and some IMs) and just focusing on my "new" (or rediscovered natural talent). Can someone help me figure out how to actually train for this event??? I want to really take it somewhere. I'm already doing serious dryland training but now I'm actually motivated to be doing it!!! As for reaching the 200 in fly...I know I'll be able to do it eventually when I get in better shape but the way the coach reacted to my sprinting ability..I'm not in any rush!!
For the record, I wasn't a speed demon by any means but it wasn't off the blocks, it was in the middle of a practice and I had been swimming all week. Plus..I had only even swam a 50 meter fly 3 times before. So..Im excited for my potential here. Drum roll (or eye roll)...51 seconds.
Thanks for any help.
Again, 51 might only have been good compared to the rest of the team that seems to excel in the other 3 strokes..
The ultimate butterfrog http://swimswam.com/a-frog-swimming-butterfly/
"To strive,to seek,to find,and not to yield" Tennyson
Ok Flyers- I haven't swam a 400 im in oh 5 yrs. The problem is my asthma has gotton very bad. On a 200 Im, I breath every other. I am thinking for thel 100 fly to do lengths 2 and 3 two up one down. So I have air left at the end for the last 25. Anybody breath this way. I am not gifted enough like Phelps or Summer Sanders to breath every stroke.