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Swimming: Butterfly - Drills

Great drills and practices thank you. Have used to great success for...

Steve, Clayesmore Prep School

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Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs.

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Butterfly - Drills:

Kick Dolphin Legs with or without a small flexible float. Hold the top of the float with two hands. Keep the feet together as you kick both legs in an undulating dolphin motion starting from the hips through to the toes. This drill will help condition your stomach as well as your legs.

Butterfly - Drills

Butterfly - Drills:

Butterfly - Drills

Butterfly - Drills:

Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. This will develop the undulation of butterfly and a good hypoxic drill for improving your lung capacity.

Butterfly - Drills

Butterfly - Drills:

Swim Catch-Up Butterfly to help create a high hipposition relieving the strain of full stroke. This drillis swam as single arm butterfly but starting the second pull with the opposite arm just as the hands meet up at the front of the stroke.

Butterfly - Drills

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