{"id":254016,"date":"2022-12-13T01:00:49","date_gmt":"2022-12-13T08:00:49","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=254016"},"modified":"2022-12-14T14:49:01","modified_gmt":"2022-12-14T21:49:01","slug":"consider-this-training-set-developing-200-fly-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/","title":{"rendered":"Consider This Training Set: Developing 200 Fly Pace"},"content":{"rendered":"<p><strong>Consider This Training Set: Developing 200 Fly Pace (From the Archive)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We turn to the Swimming World vault for a look at a training set that may be utilzied. This set is a 200 fly endurance set that builds to 200 pace. Take a look at the set below and the description that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 75\u2019s as 50 fly kick no board\/25 fly drill (single arm progression from #1-4) on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 200\u2019s build on 3:00 as:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#1: fly\/free by 25<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#2: fly\/free by 50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#3: 75 fly\/25 free<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s as 25 fly kick\/25 fly drill (single arm progression from #1-4) on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 50\u2019s ODD: easy free EVEN: 200 fly pace on 1:00<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set begins with 4 x 75\u2019s as 50 fly kick\/25 single arm fly drill. The kick should be at a moderate effort without a board, just getting the legs into the set and reminding your athletes to use their hips and legs to maintain a good body position once they transition into their stroke. The fly drill is a progression of single arm butterfly. On the first repeat, have your swimmers go 3 right arm strokes, 3 left arm strokes, and 3 full arm strokes. On the second repeat, they will do 2 each, then 1 each, with the last repeat being full stroke for a 25. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The purpose of that drill progression is to match their drive from the hips and legs with a drive forward in their stroke, specifically in their recovery. Reducing the arm strokes with each repeat will naturally increase their tempo while reminding them to drive forward with their chest and upper body at the end of each stroke. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3 x 200\u2019s build that follow mix in fly and free, with the amount of straight butterfly increasing with each 200. Remind your athletes to transfer that feel of their stroke from the 4 x75\u2019s into their full stroke swimming on these 200\u2019s, especially as they are speeding up within each 200. While the power of their stroke increases they shouldn\u2019t sacrifice their body position or the rhythm of their stroke. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the set ends with 4 x 50\u2019s revisiting the kick\/drill progression as a chance to recover and set up their strokes for the last 8 x 50\u2019s, which are every other one at 200 pace. Throughout the set, make sure the focus is on the quality of the stroke rather than pushing the intervals. If your athletes can\u2019t hold stroke with the prescribed intervals above, change them to give them more rest. Happy swimming!<\/span><\/p>\n<div>\n<div>\n<div class=\"commitflex commitcenteralign\"><i><span>All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.<\/span><\/i><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Consider This Training Set: Developing 200 Fly Pace (From the Archive) We turn to the Swimming World vault for a look at a training set that may be utilzied. This<\/p>\n","protected":false},"author":58,"featured_media":206187,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18],"tags":[61322,57352,61324,56186,61323,54570,142],"class_list":["post-254016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-200-fly-pace","tag-drill-progression","tag-fly-kick","tag-set-of-the-week","tag-single-arm-fly","tag-swim-training","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Consider This Training Set: Developing 200 Fly Pace<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Consider This Training Set: Developing 200 Fly Pace\" \/>\r\n<meta property=\"og:description\" content=\"Consider This Training Set: Developing 200 Fly Pace (From the Archive) We turn to the Swimming World vault for a look at a training set that may be utilzied. This\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2022-12-13T08:00:49+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2022-12-14T21:49:01+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/hali-flickinger-2016-arena-indy-1338-e1493846042539.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1734\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1302\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Consider This Training Set: Developing 200 Fly Pace\",\"datePublished\":\"2022-12-13T08:00:49+00:00\",\"dateModified\":\"2022-12-14T21:49:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\"},\"wordCount\":437,\"commentCount\":18,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/hali-flickinger-2016-arena-indy-1338-e1493846042539.jpg\",\"keywords\":[\"200 fly pace\",\"drill progression\",\"fly kick\",\"Set of The Week\",\"single arm fly\",\"swim training\",\"swimming\"],\"articleSection\":[\"Coaches Education\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\",\"name\":\"Consider This Training Set: Developing 200 Fly Pace\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/hali-flickinger-2016-arena-indy-1338-e1493846042539.jpg\",\"datePublished\":\"2022-12-13T08:00:49+00:00\",\"dateModified\":\"2022-12-14T21:49:01+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/hali-flickinger-2016-arena-indy-1338-e1493846042539.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/hali-flickinger-2016-arena-indy-1338-e1493846042539.jpg\",\"width\":1734,\"height\":1302,\"caption\":\"Photo Courtesy: Peter H. 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