Butterfly Drill Set

Swimming butterfly is very different to that of freestyle, backstroke and breaststroke which all revolve around swimming from the core but the motion of fly is very different and relies mostly on leg strength and endurance and the position of your body in the water. Here is a basic drill set which should improve your stroke and help you maintain through those longer sets.

6 x 50m’s fly kick on your back with hands across shoulders
4 x 50m’s body dolphin drill - push off in a streamline position, keeping your hands together in front of you, focus on pushing your chest down and allowing your legs to follow the motion sort of like a wave.
6 x 50m’s fly kick on your back with hands across shoulders
4 x 50m’s skipping stone drill - from a streamline position, pull yourself through the water as you normally would but stop your stroke cycle as your hands exit the water behind you, dive back down and bring your hands forward under the water.
6 x 50m’s fly kick on your back with hands across shoulders
4 x 50m’s alternating arm drill - start off with two normal strokes, straight into 2 strokes with your left arm only and right arm in front and then alternate arms. focus on pulling deep and touching your hip as your arm exits the water.
24 x 25m’s fly - 8 on 40s, 8 0n 35s and 8 on 30s.