Austin - TX - 200M butterfly long course training.

  • max1234

    Posts: 3

    Apr 16, 2014 5:56 PM GMT
    I am currently training for 200M butterfly. I need to find a swim facility in Austin that has 50M swim lane pool to build out my endurance. My current long course training is the following:

    Long Course - Do the following set four times through:


    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

    I tried some of the natural spring pools, but I need a pool with lane divider and wall to build out wall kicks.


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    Apr 16, 2014 8:30 PM GMT
    I would look into an aquatic center which normally has a 50m pool(s) or try the university.
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    Apr 16, 2014 8:39 PM GMT
    I swam 50m fly short course and it was good. I went to Sheffield, UK, though. I haven't swam for more than a year and I miss it. 200m fly is a tough one. :-)
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    Apr 16, 2014 10:09 PM GMT
    Nitro Swimming currently has two locations in the Austin, TX area. Both locations have Olympic sized pools which can be easily converted from short course 25 yard lanes to long course 50 meter lanes. These swim centers, in the Cedar Park and Bee Cave areas are both indoor swim centers where conditions can be controlled year round. The swimming pools have state-of-the-art water quality systems, making them optimum for safety and performance. Each swim center also has a swim lessons only pool where temperatures and water quality are perfect for beginning and advanced swimmers.

    Call us to Sign Up or for more information

    Nitro Bee Cave – North Austin 512.861.7946
    Nitro Cedar Park – South/West Austin 512.259.7999
  • roadbikeRob

    Posts: 18129

    Apr 18, 2014 3:36 PM GMT
    How about the Deep Eddy swimming pool off Lake Austin Blvd. in the city's posh west sideicon_question.gif
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    May 04, 2014 10:10 PM GMT
    You need to throw in a lot of kick sets. You can do them as an ascending/descending pyramid starting at 50 - 100 - 200 - 100 - 50 (rinse and repeat) Always kick the first 50 fast and the last 50 of each distance as well. Make sure to undulate the body from the chest down and keep the streamline. You can do the same with pulling fly as well and then, putting it all together as a final set and swim the fly. It's better to build gradually than take on too much due to the potential for tendon issues of the shoulder. What keeps you clipping along even with tiring shoulders in a 200M fly? Your kick! Also, be sure to practice fast underwater dolphin kick to the 15 meter mark from start and off turns. Just to be certain, have someone time your sets by each distance so you can assess interval(s) of fatigue and also kick/stroke DPS. A sequential workout will also help you assess your race strategy in terms of cadence/pace. I swim breast and it's the same deal. RESIZED TEXT GOES HERECOLORED TEXT GOES HERE
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    May 04, 2014 10:14 PM GMT
    Incorrect breathing also affects performance. This may sound redundant but exhale continuously...try breathing every two strokes and then after one stroke and then back to two. Regardless of breathing preference, lift neck with face down or slightly forward - do not lift head - it raises shoulders too high and makes you swim uphill instead of down.