{"id":368016,"date":"2019-05-09T10:00:00","date_gmt":"2019-05-09T17:00:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=368016"},"modified":"2019-05-07T17:13:08","modified_gmt":"2019-05-08T00:13:08","slug":"swimming-world-presents-special-sets-training-for-the-200-butterfly-with-sean-farrell","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-special-sets-training-for-the-200-butterfly-with-sean-farrell\/","title":{"rendered":"Swimming World Presents “Special Sets: Training for the 200 Butterfly with Sean Farrell”"},"content":{"rendered":"

Special Sets: Training for the 200 Butterfly
\nwith Coach Sean Farrell<\/span><\/h1>\n

Sean Farrell has been head coach at the Cheshire YMCA\/Sea Dog Swim Club in Connecticut since 1999. Prior to that he held the same post at Sun Devil Aquatics in Tempe, was assistant coach at Arizona State and a D-II All-American at Southern Connecticut University.<\/p>\n

In that time, he has produced senior national qualifiers, four Olympic Trials qualifiers as well as individual and relay YMCA national champions. In addition, his athletes have earned more than 450 individual and 200-plus YMCA top-20 honors.<\/p>\n

In 2018, his girls reprised their 2017 YMCA national long course championship, thanks in part to a strong showing in the 200 meter butterfly by Mia Leko (first, 2:15.15) and Julia Stevens (fifth, 2:21.84.)<\/p>\n

\u201cWe expect all our swimmers at one point or another to compete in a 200 fly,\u201d Farrell says. \u201cIt isn\u2019t an expectation that everyone will be a 200 flyer, but we want everyone exposed to all the events. Our goal is to avoid any unreasonable fear of the 200 fly. <\/span>Of course, all of this depends on the type of animal the swimmer is. Athletes who can swim longer repeats fly without any breakdown train differently than those whose fly stroke breaks down quickly.”<\/span><\/strong><\/p><\/blockquote>\n

\u201cOur training for the 200 fly follows a basic foundation. With a few exceptions, our longer straight fly sets revolve 25s, 50s and 75s repeats. Only once in a great while will we challenge athletes with longer distance fly repeats,\u201d says Farrell. \u201cWe also do longer sets and\/or repeats that involve free, fly drill or breast (short axis) mixed in.<\/p>\n

Examples are:<\/strong>
\n\u2022 6 x 150 @ 2:00 (100 free-50 fly, descend) or<\/span>
\n\u2022 3 x 300 @ 4:30 (25 free; 50\u20143 strokes fly, 3 long strokes breast; 25 fly; build each 100) or<\/span>
\n\u2022 6 x 100 @ 1:30 (50 free, 25 UW recovery fly, 25 fly, descend by 2\u2019s or work the last 25)<\/span><\/p>\n

\u201cThe goal is to work fly conditioning, but avoid any stroke technique deterioration.\u201d Farrell adds, \u201cI believe that any racing approach has to be refined in practice. Racing the 200 fly requires maintaining a smooth rhythm\u2014but not a slow rhythm. Trying to swim fly slowly often results in loss of momentum. Swimming fly too fast often can cause a swimmer to run out of gas.”<\/p>\n

To access the full article with Farrell’s full conditioning sets,
\ncheck out the May 2019<\/a><\/span> issue of Swimming World Magazine<\/em>, available now!<\/p>\n

\"Swimming<\/a><\/p>\n

[PHOTO CREDIT: PETER H. BICK]<\/p>\n

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