Looking to overload your fly just a bit more? Here’s a stabilization exercise that overloads both the front and back of your butterfly.
Why do it:
This drill forces you to connect early with the catch as you’ll need to depend on the pull to help lift you out for air.
How to do it:
1) Swim regular butterfly, but with a flutter kick instead of a dolphin kick.
2) Don’t allow the natural undulation of the hips, and the flutter kick will help stabilize them.
3) Focus on the early catch to help lift your forward and up to air.
How to do it really well (the fine points):
Keep the flutter kick consistent, don’t allow any hesitation to come in, as that will encourage you to use your hips more. Also focus on staying low as you move yourself to air. This is a very advanced drill, and many swimmer may be unable to do this correctly. If you’re having a tough time, try hanging out a little longer in the glide position out front to prepare for the pull to air. Also keep your midsection tight while you go to air.