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Swimming: Butterfly - Technique

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Monique

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Floating on your front, face in the water, stretch your body as long as possible.
Undulate your body from head to toes, remembering to:

Bend and straighten your knees
Keep legs and feet close together -feet just below the water's surface
Keep both hands in line with your shoulders as they enter the water
Keep your arms straight as you pull them down next to your hips
Continue the rotating motion by bringing the arms out of water
Take a breath towards the end of the pstroke
As you push your arms forward put your face in the water and breathe out

COACHING POINTS

Perform two kicks to each arm cycle, kicking at the start of the arm pull and towards the end of the pull “Kick your arms in, kick your arms out”.

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Butterfly - Drills:

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.

Butterfly - Drills

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

Butterfly - Drills:

Butterfly Mixing Drill (bronzeZone). Swim two strokes with your right arm, two strokes with your left arm and one stroke with both arms together taking a breath after every stroke. This will help build correct timing and reduce fatigue in your shoulders. Increase number of strokes for silverZone and goldZone.

Butterfly - Drills

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