So I have had a 1:00.01 for the past 2 years in my 100 fly. I am trying to break this minute barrier and was wondering if there is anything i can do away from the pool (stretching excercises endurance) to help my time.
At home you can only lift weights, do a LOT of stretching and prepare mentally.
However, you might try race strategy that will, if you're not doing this, improve your time. I'm offering a very long description as I explain everything very thoroughly:
The key to going fast is NOT building waste products from going too fast. When the waste products build, your muscles lose power and you can see that happening during the last 10 or 12 yards of 100s. So, how fast are you supposed to go on the first 25 yds to avoid the build of lactic acid so that you can maintain your stroke length and power right up to the moment before you touch the wall?
Here are a few tips:
1. You must have a very thorough warm-up that you complete within 5 minutes of your race. That means that you have swum a minimum of 1200 yds/m (2000 or more is better).
2. On the first 25 yds/m of your race you MUST, on the 2nd stroke after you breakout, start breathing every other stroke. DO NOT hold your breath on the first 25 yds/m. The air you breath in 'now' does not reach your muscles for about 30 seconds. So, if you don't breath at the beginning of your race, as you're coming into your 50 there is no fresh oxygen reaching your muscles because you didn't breath 30 seconds earlier and you'll begin to fatigue prematurely.
3. Establish a goal time. Yours is 59 in the 100 fly.
4. Determine how fast you should be going on the first 25 yds/m of your race and practice that speed, off the blocks, in practice. The formula for determining that speed is to take your goal time and change it into all seconds (already done). Due to your start on the first length add 1.4 to the seconds for your goal time. THEN divide by 4. That time is what each of your last THREE 25's should be. And, subtract 1.4 seconds (the start) from the time you should be doing for the last three 25s … that should be your time for your first 25.
Here is what it looks like. Your goal time is 59.0. Add 1.4 + 59 = 60.4. Divide 60.4 by 4, which equals 15.1.
So, you should be doing 15.1 for the 2nd, 3rd, and 4th 25s of your race. However, for the first length, you should subtract the 1.4 from 15.1 … and that time (15.1 – 1.4 = 13.7) 13.7 is what your first 25 should be.
Thus, in practice you should do some 25s from the blocks with a turn at the 25 with a LOT of rest between each 25 and see if you can hit 13.7 seconds (remember your breathing after your breakout). Of course, as you improve your times, you’ll have to adjust your splits.
Now, in a race you'll be all hyped up AND there are no waste products in your muscles so you feel very fresh and not fatigued at all. So, 13.7 will feel like you're going really slow … but that is OK … HOLD BACK on that first 25 and breathe right after your breakout … breathe every stroke cycle for freestyle and breaststroke. Breathe every other stroke for fly. Backstrokers need to consciously force themselves to breathe.
THEN, as you come into your first turn, start to speed up your kick and your stroke rate A LITTLE! If those against whom you're swimming are of comparable speed, you should be a little bit behind but, in a short while you're going to be feeling a whole lot fresher than they are. THAT will pay off at the end of your race. On your second length you should maintain your position or slightly gain on your competitors. On your third length, keep your stroke long and be working at catching everyone WITHOUT sprinting. THEN … at about 70 yards into your race (30 yds to go) you've got to be building into an all out sprint and go for it before (others wait until after) your 75 turn. Maintain long and strong stroke.
The key thing is that during your race you must work at speeding up BEFORE each turn and, at a minimum, you hold that speed for the next whole length … always be speeding up slightly throughout the race. Then, on the last 30 yards, you've GOT to use your kick and really sprint it home.
What I tell my swimmers is that you should never be going faster in your race than you can maintain for the remainder of the race.
On the last 25 is when you should now hold your breath. Remember, the air you breathe in does not reach your muscles for about 30 seconds. So, although it will be painful, the air you breathe in on your last 25 never gets to your muscles during the race. And, of course, that first breath after you touch the wall feels soooooo good! It’s OK to take a breath or two … just kept it to a minimum.
Good luck and email me to let me know if this works for you.
academicjoq at yahoo dot kom