Butterfly - Fast Fin Fly

Posted by Glenn Mills on Oct 06, 2006 08:32AM (23,152 views)

Butterfly is the type of stroke that requires specific training. You need to swim ENOUGH butterfly to strengthen the specific muscles for the stroke. But if you train A LOT of butterfly, there's a good chance that you will train yourself to have a slow stroke cadence, and this is not effective for racing. The question is: How do you learn to slam race-pace butterfly, especially early in the season?

- Watch fast fly with Kevin Clement's DVD - A great coaching tool.

Why Do It:

By putting fins on your feet, you can learn to increase the speed of your body, and can add more resistance to your legs. Fins allow you to experience race-pace stroke dynamics and hydro-dynamics. They not only help you swim faster, but also build strength in your legs.

How To Do It:

1. Put on your favorite pair of fins. Make sure they're not too big, because you want your feet to be able to move quickly through the water.

2. Start by swimming very short distances -- either 25 or 50 yards at most.

3. Push off the old deep and initiate a quick, fast underwater dolphin kick.

4. When you start to swim, keep the rhythm fast, and focus more on the feet than the hands.

5. Stay intense.

How To Do It Really Well (the Fine Points):

The trick to this drill is to stay intense. Do not cruise, relax, stay smooth, or go easy. Remember: You are practicing your end-of-season speed. The faster you go now, the faster you go at the end of the season.

Responses

Paul Reeder	Responded Oct 06, 2006 09:38AM Great tip Glenn. Using fins also accentuates the forward thrust of each downward kick, keeping the head position low. You should get some shots from directly behind, showing the changing motion of the feet. I have seen some video of Phelps and you need to see the flex in his ankles during the kick cycle and the mirrored "fugure 8" motion of each foot in the cycle. Toes together, heels apart. It's a beautiful thing.
moses	Responded Oct 08, 2006 03:55PM Dear sirs I am coaches in swimming from Greece and I training little swimmers 13 years old.Especialy to the breathstroke and I want to see some drills for this stroke. Thank you Anastasios Tsaggis
Tomás	Responded Oct 09, 2006 09:10AM I have mixed feelings on this drill. On one hand I think it is really important to feel the race pace stroke dynamics and hydrodynamics...on the other hand I don't like that emphasis on the kick, compounded by the use of the fin because I believe it completely changes the arm stroke mechanics. Tomas
Erin Warren	Responded Oct 10, 2006 04:37PM I personally like this drill because when I do it I feel that my stroke is more stable and that it is easier to find my race pace stroke rate. Erin
PARTHA PRATIM MAJUMDER	Responded Oct 15, 2006 12:51PM It works well to one of my swimmer who good arm strength but less leg strength to support. Now this drill reduces the problem reasonably.
JORGE	Responded Sep 06, 2010 09:19AM A leitura do vídeo já nos dá a ideia de como a utilização desta técnica proporciona-nos maior velocidade neste estilo.Show de bola!

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