Learning the Butterfly

Description

Simultaneous overarm recovery and simultaneous underwater arm pull. Simultaneous downward leg kick originating from upper body flow.

Basic Problems

• Arms
• Kick
• Breathing and Coordination

1. Arms:

Part 1 of the arm stroke begins with the simultaneous pull of the arms from their initial forward position. As the arms pull back the chin moves forward as you see in the top swimmer in the image above. The power portion of the arm pull is actually the push phase as both arms snap in extending back [bottom swimmer above]. The recovery of the arms is a continuation of the push phase and after the arms snap through the push the energy is converted into the swing around of the arms as the shoulders are clear of the water [middle swimmer above]. The most important part of the arm action is the re-entry. The arms enter the water at the same time as the shoulders. The head must have already entered the water as the hands touch in a controlled manner. There is no dive action and there is no power splash action [see example of power splash below and Q&A"]. Both of these are resistance to the forward progress of the swimmer. If you find fly to take a lot of energy, this is likely the source of your problem.

2. Kick:

Lets review the description of the kick first: Simultaneous downward leg kick originating from upper body flow. Note that most importantly there is no upward motion. How do the feet get into place for the kick? From the continuation of the upper body flow. In other words the kick follows the arm action. You can learn the kick action to strengthen the muscle for a stronger kick, but let the body flow set the kick up for you. any lift of the legs will disrupt the flow of the stroke and create resistance.

3. Breathing and Coordination:

The breathing in butterfly is usually forward during the initial phase of the pull. It can be done to the side as well. As the arms continue the pull back past the hips the chin already starts to drop back into the water. As the arms recover over the water the head drops a little more so that it is just completely under water as the hands, arms and shoulders enter the water. The head starts up again as soon as the hands start to pull and the cycle starts again.

When learning the butterfly, it is best to learn to breath every stroke as it reminds you of the proper head action. When you swim fly without breathing, the head doesn't usually drop enough to get the undulating flow happening.

The coordination of the butterfly, if you can call it that, goes: Pull, Breathe, Kick, Fly [arm recovery]. The pull allows you to breathe and the kick allows you to fly [recover your arms]. As you practice this you will discover that as you get stronger that your legs will flow to the surface as you pull your arms. When you begin to feel this, just push your feet down again. There is no second kick, just a little added foot push with the arm pull.

Questions and Answers

Why do you not recommend a dive action?

A dive action where the hands lead the head creates a deeper action than the body flow that follows the dive can get out of. This throws the coordination out and the hands cannot recover.

Why do you not recommend a power splash?

Throwing the arms forcefully forward and entering the water with a "power splash", pushes water forward, which pushes you back. When your objective is to move forward as efficiently as possible, doing an action that pushes you back is illogical.

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