Tips & Training

100 Butterfly Training Set

By Meghan Satterstrom//Correspondent

To get a coach’s perspective on swimming the 100 yard butterfly, Splash talked to Dave Gibson, former head coach of the Phoenix Swim Club. Gibson has been coaching for 36 years, is an ASCA Level Five Coach and was awarded the ASCA Gold Medal Coaching Award.

He shared his views with us on what it takes to swim the 100 fly successfully.

Not only does coach Gibson have a lot of coaching experience, he has worked with some very talented butterfliers in his career, including Olympian Ricky Berens, John Wojciechowski, Ashley Evans and Japanese and Asian record holder, Kohei Kowamoto.

 

Below is a set coach Gibson says might be helpful in for training the 100 fly:

 

Short Course – Do the following set four times through:

12x25s fly on :20 or: 25 (hold goal time split and stroke count)
1:00 rest or 200 yards easy on 4:00

Long Course - Do the following set four times through:

8x50 odds on 1:00 (#1. Two right arm, two left arm, two full. #3. Two right, two left, three full. #5. Two right, two left, four full. #7. Two right, two left, five full. Swimmers may breath on right and left, but no breathing on full strokes).

Evens on 1:00-1:15 (fly swim, and shoot for time and stroke count for
second 50-meter goal)

1:00 rest, or 200 meters easy on 4:00

 

Gibson says to shoot for only two strokes difference in stroke count between the first and second 50
meters (for example 17 strokes for the first length/19 strokes for the second).


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