Commit Swimming Set of The Week: Developing 200 Fly Pacing

Photo Courtesy: Andy Ringgold / Aringo Photos

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is designed to work on developing the right tempo and pacing for a 200 butterfly. Tale a look at the set below and the description that follows:

3 Rounds:

1 x 200 butterfly as:

50 3R-3L-3dbl

50 2R-2L-2dbl

50 1R-1L-1dbl

50 steady tempo

4 x 50’s on 1:00

ODD: easy drill or freestyle

EVEN: 50 @ 200 pace

100 easy

The set begins with a single 200 butterfly that itself is a drill progression. Starting with 3R-3L-3dbl, swimmers will drop a stroke of the single arm drill with each 50 until their last 50, which is full stroke butterfly.

A common problem when swimming the 200 butterfly is forcing your stroke tempo to early and not setting yourself up to have a strong second half of your race. The drill progression through the 200 forces swimmers to slow down their tempo at the beginning of the swim and naturally increase their tempo with each 50, working on making the last two 50’s feel faster than the first two.

Each round will end with 4 x 50’s trying to put this steady tempo into practice, alternating between easy 50’s of drill or freestyle and full 50’s of pace butterfly. Take an easy 100 between each round to regroup and give your swimmers some active recovery between sets. Happy swimming!

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