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Swimming: Stroke Development Butterfly

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

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Timing
Develop good balance of the stroke through the Kick, Pull, Kick & Recover phases of the stroke with the breath taken during the pull. Good balance and rhythm will help you swim greater distances. Develop the optimum power production within each stroke for a given speed bym identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency.

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Butterfly - Top Tips:

When you're swimming full stroke Butterfly, ensure your head drops down on the water surface as your arms are taken over the water. There is always two kicks to every one arm pull with the second leg kick helping send your arms clear of the water.

Butterfly - Top Tips

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:

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

Stroke Development Butterfly:

Pulling Pattern
A simultaneous double arm circling action with hands entering the water in front of the shoulders approximately shoulder width apart, pulling in and under the body through past the hips, hands then lift low over the water surface to the front of the stroke for re-entry.

Stroke Development Butterfly

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