I was doing some 30m fly and I was having trouble breaking 3.0 sec. I can do 3.6-3.8 for the standing 30 but I cant break 3 for the flying 30… How do you improve the flying 30m time? I did a little over speed and it does help (I cant get to 2.9 w/o the over speed but it’s not consistent)
Is is the 30m fly effected more by the initial accel OR is it more about sprint technique and the approach to the flyzone?Or is is just a matter of power?
thx
Well you’re going to want to improve you top speed basically… put a bit of focus on flying 10-20m times and also longer… flying 40-60m times. Do some FEF, 60-70m sprints, and some vertical plyos/bounding and you should improve your time… And also look at any possible technical problems.
How long is your acceleration leadin? If it’s 40, or less, experiment with a longer (or more gradual) accel phase. When Lance Brauman was still Gay’s coach, he had people keep their head down and accelerate for 45m. But after the longer accel phase, you need to be able to produce ATP fast enough when you get to the zone so SE (80-120) also has a role here.
It’s about 30m (I time it) I will try a longer more gradual approach though. I’ve done a boat load of 120’s and 60s (see the allan wells thread)and it helped. I improved 1 sec in the 200 and .25 in the 100… The the contrast training helped too. I just cant seem to break 3 sec 
Anyway I will try playing around with the lead in distances.
Thanks again!!!