Butterfly Sets: How to Dominate Your Next 100m Butterfly

Michael Butler
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Two Butterfly Sets for 100m Butterfliers

If you can swim 100m butterfly in 53.40, you are doing very well. If you want to take your butterfly to the next level, this training set is just what you need. It will deliver an additional 2.00 seconds to your 100m butterfly time. You are guaranteed to see a result in just three weeks.

This training set is an improvement on the traditional butterfly sets. The set is designed to improve your performance in the female butterly event at the Olympics level. You start by doing 25m butterfly, then 15m backstroke, another 25m butterfly, 15m breaststroke, a further 25m butterfly and finally another 15m breaststroke. You complete the set three times.

You can do this set in a pool if at all possible. If not, you should at least use a race lane. The reason for this is that you are going to need to do backstroke, breaststroke and butterfly simultaneously. You are not going to want to do that in your local pool, but if you have a race lane that you can do all those strokes in, then it will make things easier for you..

The set provides you with a nice progression in race conditions. This set makes sure that you develop your speed, particularly your backstroke speed to help you later on in the set. The set also helps to develop your speed, power and endurance in the butterfly.

I hope you enjoyed this book.

The 100m butterfly is an event at which sprinters and endurance swimmers compete in one of the fastest Olympic swimming events. Swimmers are only allowed to glide on the water’s surface but not to reach the walls or touch the bottom.

A typical 100m butterfly race is usually between 40-45 seconds, with the top competitors finishing in about 33-34 seconds.

One unique element is that while the swimmer is swimming, the breaststroke leg will be done underwater, which is not allowed in any other races.

It’s also my favorite of all the swimming races so we will see how to better your time in the 100m butterfly with general swimming tips.


50m Flying Swim

This is a quick full-stroke kick workout to help with your stroke speed and glide. Place two kick blocks at the end of the pool. Start with one kick block and swim 25 meters. Then, place the other kick block farther out, and swim another 25 meters. Continue this pattern till you reach the end of the pool. When you reach the end of the pool, turn and (keeping both hands above the water) swim back. Do this work with a running start coming into the wall. This will add power for more speed off the wall.


The Importance of Negative Splitting

I get a lot of questions about negative splitting, particularly from male competitors. And to be honest, it’s because it’s a useful way to raise your speed over the length of a race, without the need to put the effort in during the middle 50.

You can break the 100 fly down into four smaller 50 fly sets. Each of these 50 flys consists of a few different kinds of stroke. The first 25 meters is the energy zone. Here you will want to maintain the rhythm of a long, controlled stroke. You will be at your most efficient, and you should try to equalize your strokes during this part of the 50.

You will focus on power and a more aggressive finish stroke through the last 25 meters, or your speed zone. This part will help you put the most speed on the board without taking away energy during the mid-range of the fly.

Practice negative splitting your fly sets to help you wrap up sets with speed when you’re tired. When you’re feeling fresh at the start of a set, see what kind of steady strokes you can complete. If your racing strategy requires a negative split, you can also practice this in your off-season while you’re eliminating aspects of your stroke that need polish.

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This is a pocket guide for the butterfly stroke to help you understand what you’re doing and why, how to do it more efficiently, and how to perform it better, and finally, key competitions techniques to help you apply it easily. Specifically, this book will help you improve your butterfly stroke—by increasing your training and technique, and help you do it as well.

There are plenty of articles out there on the butterfly lap, do you really need another book on the topic? Yes. I understand that you’re busy, and there’s a lot of information out there that you’ll find conflicting advice on how to improve the butterfly stroke. This book will help you separate the good from the bad, and close the gap on what you read. It’ll also help you understand the butterfly very well.

This Book will help you:

  • become a highly efficient butterfly swimmer
  • understand the principle aspects of the butterfly stroke
  • improve your stroke
  • perform better in gives