Tag Archives for fly

Fly

Robert Guzman’s ‘Swim Drills’ is my guide. Poolside I just need the image for the drill. Perhaps a single training tip at a time could be offered. I hadn’t time to load images into GoMo so used screen grabs on the iPhone which were very adequate, just need to have them in chronological order.

The age range 7-11, boys and girls. I am familiar with Long Term Athlete Development and know children well enough to understand that constant praise, an element of play and competitiveness is required.

POOLSIDE

Hips back and forwards to kick like a dolphin or merman.
Arms action: enter wide, hour-glass sweeping back (have they seen one of these? What alternarive metaphor could I use?)

IN THE WATER

Warm up
2x50m FC ‘smooth, slinking, sliding slowly through the water’

MAIN
FLY KICK
Standing in water
Dolphin
Fly kick resting arms on the lane ropes
Fly kick on the back
More dolphin
Fly kick with Noodle (arms out wide)

FUN
Otter
Streamlined bounce
sea-horse race on the noodle
Cat and mouse

MAIN
Single arm fly
Race pace Fly with transition
Race pace FC with transition

SWIM DOWN
Handstands
somersaults
Mushroom float
Sitting on the bottom of the pool
Lying on the bottom of the pool

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Butterfly – Grade 5

Fly has to be taught. More than any other stroke it should be introduced over a number of teerms/grades with emphasis on the fluid kick from the hips before adding the arms.

Warm Up
3x50m FC with increasing emphasis on the legs during the transition so that the fly kick becomes something they do a good deal of in all sessions.
12x25m
Dolphin Kick : bum back, bum forward x 2.
Resting on the lane ropes with legs straight down doing a dolphin.
Fly kick with Woggle held out with extended arms.
Otter to the bottom of the pool using fly kick.
Bounce to the deep end in streamlined position.
Fly kick on back with arms raised in streamlined position.
Fly kick on alternate sides, arms raised
Fly kick with BR arms.
Fly kick with single arm.
Dive and glide
Glide with extended dolphin kick
Dive practice:
Jump
Jump with topple
Dive with topple and glide
Full length of Fly
Shallow end final minutes:
Hand stand with long legs and pointed toes
Forward somersault
Mushroom float
Sitting/lying on the bottom of the pool.

The response was mixed. The only swimmer who has fly (they are 8-11, our grade 5, ASA NPTS 7) was away. I was very happy with the kick though with several showing the right progress, fluidity and confidence with the kick.

NOVA Centurion 1 HOUR SESSION (8pm 25 NOV 08)

T1/T2 NOVA 1 HOUR SESSION         (8pm 25 NOV 08)

Swim 4 x 50 FC     @ 1.00/1.15
as     25m                FIST        (Hands in fists drill)
25m         CUP        (Catch Up)

Swim 3 x 50m BC     @ 1.00/1.15         High REC

Kick    2 x 100m     @ 2.00/2.15
as 25 FC, 25 BC

Tumble on kick & tight streamlining & perfectly executed turns & transitions

550m

MAIN SET

6 x 100m    @ on 1.30  PB + 15  Hold SC Inc: last 25m
1 x 200m IM    @ 3.30
Slow FLY
Fast BC, BR & FC.

Last 25m FC to be same as last 25m on 100s

100m     Easy     BC

2nd Repeat 4 x 100m

3rd Repeat 2 x 100m

900m + 700m + 500m = 2100m

SWIM DOWN

2 x 50 FLY            @ 2.30
2 x 50 FLY Kick on back    @ 1.30
2 x 50 FC MAX

300m

TOTAL  550m + 2100m + 300m = 2950m

T2/T3 Warm Up, Fly Drill, IM Mixed Aerobic Good 60 mins

T2/T3

‘Swimming fast and easy is the key to maximising individual talent.’

WARM UP

1 x 400m FC + Fins Smooth                                                       6/10 mins

Give notes to each on technique.

1 x 200m BC + fins smooth                                                         4/6 mins

Notes as above

FINS OFF

FLY 8 x 50m drills

  1. Dolphin
  2. Kick on Back
  3. Kick on side
  4. Corkscrew
  5. Single Arm x 2
  6. 2+2+2 x 2

1 x 25 Full Stroke

Dive into IM 8 x 50m as

FLY/BC

BC/BR

BR/FC

FC/FLY

FLY/BC

BC/BR

BR/FC

FC/FLY

1 x 25m FC sprint

STFs

Swim Down

T2 T3 Monday or Thursday One Hour

An one hour set for a mixed Training Group Session

This looks straight forward. T2 start off on 2 x 300, T3 start off on 4 x 100. This would work if the swimmers were in their groups, but a) there is a tendency for some T2 to swim with T3, and some T3 to swim with T2 and b) the groups divide four  ways by ability, age and drive: T2/T1, T2, T2/T3 and T3(T4)

We ought to seed and re-seed them as their enthusiasm waxes and wanes.

T2

 

3 x 200

 

SET 1             FR + FINS ZIP UP – HIGH ELBOW

 

SET 2             CHOICE                                BK       4

BR      4.30

FLY/BK 4.15

 

SET 3             200 IM                                                4

 

600m

 

 

T3

 

4 x 100

 

SET 1             FR + FINS ZIP UP – HIGH ELBOW

 

SET 2             CHOICE                                BK       2.30

BR      3

FLY/BK 3

 

SET 3             100 IM                                                2.30

 

 

400m

 

ALL TOGETHER

 

 

8 x 50 Kick as 25 UW FLY / 25 BK + FINS

 

1 x 100 LOOSEN

 

500m

 

SPRINTS

 

50s / 25s

 

Typically 2 x 50 FC, 4 x 25, could be as an IM Lane Clear.

 

200m

 

Pyramid

Rest in turn 15, 30, 45, 60, 45, 30, 15 after each swim.

Pyramid T2

FLY 50

BK 100

BR 150

FC 200

BR 150

BK 100

FLY 50

800m

Pyramid T3

 

FLY 25

BK 50

BR 75

FC 100

BR 75

BK 50

FLY 25

 

400m

 

RELAYS

 

In teams, 4 x25.

Or 4 x 12.5m break-out to practice starts with long UW phase and swimming it out easy to the end.

 

SWIM  DOWN

 

4 x 50 as 25 BK/25 BR

 

 

Tips from Beth (1)

When addressing kids use FOUR words and use their language.

FC

As a puppet controlled from the ceiling

BC

Press the shoulder down

Catch as if popping your head over a garden wall

DOUBLE-UPS

Times achieved at lower distances must be achieved at longer distances.

On every break say what you need to say in 2 to 4 words

Every swimmer has a different make-up and body.

IDEAL FC

Shoulder not deep. Nose on the water to breathe vs shoulder too deep and mouth goes under water.

FC Kick Problems

So kick like a football

Hips always too low

Legs lazy

UW phase

Like going down a flume tunnel and follow the line

Surface like a submarine

FLY

Hand out

Head in neutral

No go zone in front of hands

Must push down to the waist

Breathe early

Palm up/thumbs in air

Squirrel Nutkin pose

Flick at back

FLY Kick

If they’re kicking as the arms go in the other kick will follow.

BR

The ‘do nothing glide’

MINI (G10) One Hour FLY progressions

MINI                                        Week No………                                                       Date….21/02/2010

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 6.30pm                                                          1  hr

 

Mats around poolside

 

Prone around side of pool

As a press up

Head in (looking at) water

 

1) Arms straight, palms up

2) Fingers up (flick)

3) Arm up … clear of deck

4) Lock elbows

5) Bring arms around ‘just above the water’

6) Fingers enter ‘soft landing’

NO GO ZONE

 10/15 mins

FLY KICK

Upper Body still

Streamlined & super tight

Tummy in & tummy back (Lower abs)
WARM UP

4 x 25 Silence as 2 FC 2 BK

4 x 25 as 2 FC 2 BK

Who can go the slowest ?

 6 mins

TOTAL

20 mins

 

 

 

     
MAIN SET

 

    
 

 

 

 

 10X25

(12)

 

 

 

 

 

 FLY

+ FINS

 

 

 

 

 

 

 KOB (kick on back)

KOF (kick on front)

KOS (kick on side)

Corkscrew

Single Arm (x 4 ?)

 

 

 @1:00 (45) 10/12

mins

 

 

 
 

 

 

 

 10X25

(12)

 

 

 

 

 

 

 FLY

N OFINS

 

 

 

 

 

 

 KOB

KOF

KOS

Corkscrew

Single Arm ( x 4 ?)

 

 

 @1:00 12/14 mins

 

 

 
 

 

  

 

  

 

  

 

 

 RUNNING TOTAL

 

42/45 mins

 
    X 4/6 FLY Break-out

 

Dive into 2/3 strokes of fly

Emphasis on streamline & uw phase

 

 10 mins
      LEARNING POINTS

 

Streamlined super tight

Lock the elbows

Paint your thighs with your thumbs

Beware the no go zone

Spear with the fingertips

Soft Landing

Without causing a splash

 
     

SWIM DOWN

 

Silent ‘stealth’ swimming

 

5 mins

 

 

 

 

 

T2 T3 Thursday One Hour. Fins and skills.

T2T3 THURSDAY

600 Free or Back – Fins

How Slow Can you Move Your Arms

 

4 x 50 as

 

25 Back/25 Breast (Lane Clear)

Focus: – Turns

 

4 x 50 Fly-Dive (Tech)

 

 

No Breathing

1st StrokeBreathe Early

Breathe Every 2/3

Accelerate Through Pull to Flick

Palms Up

Straight Arm Recovery

Kick Hard in on Hand Entry

 

EITHER // OR

 

4 x 50 BC-Start (Tech)

 

Four UW kicks

Straight arm recovery

Roll shoulder through to 90%

Entry like a knife

Slide-catch-push

Kick Hard

 

12 x 50 Free (60 // 1.15 // 1.30)

 

Must be completed with Bi-Lat Breathing

Tumble Turns with UW Kick – Min 3 Fly Kicks off Wall

No Breathing 1st Stroke off Walls

Maintain Time and Tech Throughout

 

200 Easy

 

2 km (T3 divide repeats by 2)

 

One Training or Squads split three ways

GOLD / T1/T2 (SILVER) / [BRONZE] {MINI}

Differentiate between levels with turn around times.

T1+                                      T1                                           T2                                           T3

2 x 150 as      100FC/ 50 BC                       2.30                                        2.30                                        2.45                                        3.004 x 50

FC Zip Up                                                           0.50                                        0.50                                        1.00                                        1.15

500m                                                              8                                              8                                              8                                              8


T1+                                      T1                                           T2                                           T3

2x 75                          FLY                             1.40                                        1.45                       D (3×50)  1.50                    D(3 x 25)         R.15

6 x 50                         BC/ BS                       1.00                                        1.00                                        1.15                                        1.30

6 x 50                         BS/ FC                       1.00                                        1.00                                        1.15                                        1.30

1 x 100                       IM                                1.40                                        1.45                                        1.50                                        2.00

850m                                                              20                                            22                                            23                                            25

 

T1+                                      T1                                           T2                                           T3

1 x 400                       FC                               6.00                                        400m                                      300m                                      200m

6 x 50                         BS                               1.20                                        1.20                                        1.30                                        1.45

2 x 200                       IM/FC                         3.00                                        3.15                                        3.30                                        4.00

2 x 100                       DIVE BS                    2.30                                        2.30                                        2.45                                        3.00

1300m                                                            22

 

T1+                                      T1                                           T2                                           T3

Swim Down              FC/BC SLO               5                                              5                                              5                                              5

2650m                                                            55                                                                                                                                            60 MNS

 


Skills Session. One Hour. Streamlining and Fly.

SKILLS SUNDAY     + fins

Streamlining

  • Bounce off the bottom of the pool
  • Push & glide

5 mins

Flutter kick on side of pool/kick emphasis on:

  • Pointed toes
  • Long legs
  • Kicking from the hips

5 mins

4 x 25m FC kick

4 x 25m BC kick

100m              5 mins


FLY progressions + fins

  • Dolphin on side of pool
  • Kick at lane rope
  • Vertical reverse kick
  • Dolphin hands at side
  • KOB (Kick on back)
  • KOF (Kick on front)
  • KOS one arm extended, one at side (Kick on side)
  • Single Arm
  • 1+1+1

STFs (starts, turns and finishes) over 25m 8 x 25 did RELAYS