Fly Left right
Swim one arm Butterfly, alternating 2 strokes with the left arm, 2 strokes with the right arm, and 2 full strokes.
Goals:
- Feel the catch on your hands during arm pull;
- Stretch your hands far ahead and far behind to feel as much water as possible;
- Make the hips movement easier;
- In the full stroke, you integrate these drills.
Fly big toes
Kick Butterfly while keeping your big toes together.
Goal:
- Pay attention to the position of your feet
Fly dolphin
Swim Butterfly with one full stroke followed by four kicks under water keeping the arms fully extended in front. Breathe every fourth kick.
Goals:
- Exaggerate the hip movement;
- Stretch your hands far ahead and far behind to feel as much water as possible;
- Synchronise the 2 kicks with the stroke.
Fly explosion
Swim Butterfly, but after each stroke, jump off the bottom of the pool by driving off with your legs.
Goal:
- Stretch your hands far ahead and far behind to feel as much water as you can.
Fly kick all sides
Kick Butterfly 25m on left side, 25m on back, 25m on right side and 25m on front.
Goal:
- Improve sensation of dolphin like movement through the body.
Fly kick back fly
Kick Butterfly while on your back with your arms up or at your side.
Goals:
- Feel water pressure on your ankles and your feet;
- Improve sensation of dolphin like movement through the body.
Fly kick bottom
Kick Butterfly under the water surface, arms outstretched, hands together.
Goals:
- Make the hips movement easier;
- Pay attention to the position of your feet;
- Streamline.
Fly kick fins
Kick Butterfly with fins. You can use a kickboard.
Goals:
- Increase water pressure on your legs;
- Make the hips movement easier.
- Increase flexibility of ankles.
Fly kick side
Kick Butterfly on your side, with your lower arm above your head or with your arms at your side.
Goals:
- Make the hips movement easier;
- Keep back straight so that movement of whole leg may be felt.
Fly kick socks
Kick Butterfly wearing socks. You can use a kickboard.
Goal:
- Feel water pressure on your forelegs.
Fly kickboard
Kick Butterfly while holding the kickboard at its end, with your face in the water, take a breath every 2 or 4 kicks.
Goals:
- Maintain body position;
- Use back in movement.
Fly lane rope
Swim Butterfly jumping over the lane rope and circling around it.
Goals:
- Pay attention to your body position;
- Strengthen arms.
Fly one arm
Swim Butterfly with one arm, with the other arm fully extended in front. During the arm recovery, aim the hand up toward the ceiling and breathe to the side.
Goals:
- Exaggerate the hips movement;
- Stretch your hands far ahead and far behind to feel as much water as possible.
Fly pablo drill
Lay on your stomach with your arms fully extended in front. Perform 3 Butterfly kicks; on the fourth kick start the Butterfly pull; on the fifth, finish the pull and recover under water. Don’t stop kicking action.
Goals:
- Synchronise the kick with the stroke;
- Pay attention to the finishing part of the pull.
Fly stretch
Swim Butterfly touching your hands in front before the entry and touching them again at the end of the pull just before they exit.
Goals:
- Exaggerate the hips movement;
- Stretch your hands far ahead and far behind to catch as much water as possible;
- Synchronise the 2 kicks with the stroke.
Fly vertical
Kicking Butterfly while on a vertical position.
Goal:
- Feel water pressure on your ankles and on your feet.
Fly whale
Swim Butterfly with fins.
Goals:
- Make the execution of the stroke easier;
- Make the hips movement easier;
- Synchronise the 2 kicks with the stroke.
