In Kick 4, Swim 1, Olympic Gold Medalist Misty Hyman shares one of her favorite drills for working on proper timing of the butterfly kick. Her drill is illustrated with a clip from the DVD Go Swim Butterfly with Misty Hyman.
Why Do It:
With the correct timing of the kick, butterfly can almost seem easy. What’s the correct timing? For most swimmers, it means taking two kicks per armstroke. Where do you place those kicks? Here’s a drill that will teach you.
How To Do It:
If you are not a natural butterflyer, you might want to wear fins when you practice this drill. Fins will give you a bit more power, and will let you focus on the kick rather than on getting enough AIR.
1. Push off in streamline and take 4 dolphin kicks (beginning and Masters swimmers might want to take just 2 or 3 kicks).
2. As you finish the fourth kick, begin to pull and then recover the arms. Time the pull so that your fifth kick comes near the finish of the pull – or just as your hands are about to exit the water and go into the recovery.
3. Time the recovery so that your sixth kick comes just as your hands enter the water. Keep the hands out front and take four kicks. Use these kicks to think about when you should start the pull so that the fifth kick comes near the finish of the pull. The hands exit on the fifth kick and re-enter the water on the sixth kick. In other words, kick your hands IN-and kick your hands OUT. Two kicks per armstroke.
How To Do It Really Well (the Fine Points):
1. Think about using your entire body for the kicks, not just your legs.
2. Set up a rhythm with your body and then fit the arms and legs into the rhythm.
3. Point your toes!