Body Position Undulating dolphin like motion through the water and stroke cycle whilst lying on your front.

Pulling Pattern A simultaneous double arm circling action with hands entering the water in front of the shoulders approximately shoulder width apart, after the underwater pull the hands lift over the water surface to the front of the stroke for the next pool.

Kicking Action A simultaneous kick starting at the hips with movement down through the legs to the feet and toes pointed. Always keeping legs and feet close together.

Breathing Lifting the head to the front of the stroke during the arm action for one big breath.

Timing Kick Pull Kick Recover with the breath taken when pulling through underwater.

Turns On the last stroke reach for the wall with both hands. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forwards down the pool the other arm is taken over the water surface and the hand meets up with the other. As you push off the wall on the water surface, stretch down the pool with hands and feet held together to develop good streamlining before you resume full stroke.

Dive Stand firmly on the poolside with toes around the front edge. Place hands to the side or front of the legs; Hands & Fingers will secure body position with body weight very slightly f o rw a rds. Dive out down the pool to full stretch; At the highest point of the dive drop the head towards the water surface, the whole body then enters through the same point of contact on the water surface which the hands, arms and head has cut as if you were diving through a hoop; Come out of this position and into a streamlined position following entry into the water in order for the body to become streamlined. Hold a streamlined position for a short time underwater and start to execute a dolphin leg kick to maintain speed. It is possible to find greater speed whilst underwater due to good streamlining and momentum. Ensure the leg kick helps drive the body to the water surface. Never dive into shallow waters.

Body Position Undulating motion through the water and stroke cycle whilst lying on your front. Undulation will occur when the head and upper body rises and falls in relation to the kick, pull and breathing pattern.

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.

Kicking Action A simultaneous kick starting at your hips with the hips lifting and lowering with full undulation and movement down through the legs with knees bending and straightening and the feet and toes pointed.

Breathing Lifting the head to the front during the arm action keeping the chin low to the water surface with the breath taken as the hands approach and move past the hips.

Timing Kick Pull Kick, Kick Pull Kick. Recover the arms with the breath taken during the pull. Develop two kicks to every one arm stroke.

Turns On the last stroke reach for the wall with both hands. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining underwater before you resume full stroke.

Dive Stand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or front; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive by dropping your head towards the water surface. The whole body enters through the same point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined when fully submerged. The feet are kept together and kick upwards and downwards in the butterfly dolphin kick action to maintain speed. Kick to a maximum distance of 15 metres underwater within the laws of competitive swimming. Ensure the kick drives the body to the water surface and allow the head to break the surface for your first swimming stroke.

Elite Body Position Butterfly is the most modern of all the four competitive strokes and has similarities to breaststroke with the undulation and dolphin type action that occurs. Undulation will occur when the head and upper body rises and falls in relation to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drop onto the water surface, at which point the arms are swept forwards over the top of the water. Develop rhythm and timing rather than just strength and power.

Elite Pulling Pattern 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 through past the hips and costume line, 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, as the hands are swept forwards, after the breath, so the face drops onto 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 power and leverage.

Elite Kicking Action A simultaneous kick starting at your hips with the hips lifting and lowering with full undulation and movement down through the legs. The kick starts from the hips rather than the knees and follows an undulating pattern with the stroke. Execute two rhythmic kicks to every one arm cycle with the second kick more powerful than the first, this will help lift your arms clear of the water, knees bending and straightening, feet and toes pointed and held close together. Develop good undulating rhythm from the hips and good feel for the stroke will develop.

Breathing Lifting the head to the front of the stroke or slightly sidewaysduring the arm action. During the arm action keep the chin low to the water surface with the breath taken as the hands approach and move past the hips. Breathing only once every second stroke will ensure greater efficiency and streamlining.

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.

Turns On the last stroke stretch for the wall with both hands and drive the leg kick. Touch the wall with both hands and lift the knees towards the chest and place both feet on the wall. One arm then moves forward cutting underwater, the trailing arm is taken over the water surface and the hand cuts into the water to meet up with the leading arm. As you push off the wall underwater, stretch down the pool with hands and feet held together to develop good streamlining. Before full stroke is resumed, three or four dolphin leg kicks are executed as swimmers travel faster underwater when good streamlining is achieved.