Glenwood Park Adult Team

A great butterfly overview & timing video to help you get the stroke settled into your brain.Or if you're struggling with your dolphin kick start with the dolphin kick alone first.

Here's videoof 3 fly drills. Don't let the double arm recovery distract you. The kick & pull provide propulsion. The drills: Chest Press, Undulate & Stoneskipper.

Dryland support for butterfly: Ab exercises. Butterfly utilizes abs more than the other three strokes. Scapula pushups. Stretches. Here's one of many videos with butterfly dryland recommendations.

Videos taking a closer look at a few world class butterfliers.

• Roland Schoeman's dolphin kick
• An analysis of Sarah Sjostrom's butterfly
• Some lovely underwater and at-water footage of Michael Phelps
• At 2023 Worlds, the camera crew got fantastic zoomed in coverage of Leon Merchand's 400 IM, beginning with butterfly.

Common butterfly drills & why they matter:

• Biondi Drill: 3 dolphin kicks then pull + breathe then recovery underwater. Why it matters: helps build timing and form while also building arm and chest strength. Link to video.
• Snow angel: Butterfly but recover the arms wide along the top of the water.
• 3 left / 3 right / 3 both. Do 3 strokes with 1-arm, then the other arm, then 3 both. Why it matters: helps build strength and form without getting so tired that you lose form.
  • 3 fly / 3 free. Take 3 fly strokes then 3 free strokes. Helps build strength and stroke without losing form, but at a pace that's closer to normal butterfly pace if you're trying to keep up with your lane.
  • 3 fly / 3 breast. In addition to helping swimmers hold their form this alternation of the two short axis strokes can also help frame the timing of the stroke for swimmers with a breaststroke affinity.