Swimming: 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.

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 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.

A simultaneous double arm circling action, starting the pull with arms out in front no more than shoulder width apart, face on the water with hands entering the water in front of the shoulders; Pulling in and under the body and through past the hips at which point breathing takes place by pushing the chin forward clear of the water surface, elbows and hands then lift out of the water and sweep forwards over the water surface to help lift the hips, re-entry of the hands in front of the shoulders will then take place for another stroke cycle. The pulling pattern underwater is with slightly bent elbows to create more leverage and power.