4 DRILLS TO HELP YOU SWIM A MORE RELAXED BUTTERFLY STROKE!

The butterfly stroke is known for its power and elegance, but it’s also notorious for being one of the most challenging strokes to master. Many swimmers find themselves expending excessive energy and becoming fatigued quickly. The key to a more efficient and relaxed butterfly lies in mastering the technique and focusing on fluidity and rhythm. Here are four drills that can help you achieve a more relaxed butterfly stroke.

1. Single-Arm Butterfly Drill

The single-arm butterfly drill helps you isolate each arm’s movement, making it easier to focus on technique and reduce fatigue.

How to Perform:

• Start Position: Begin with a normal butterfly stroke position.
• Execution: Swim the butterfly using only one arm while the other arm remains extended in front of you. Alternate arms every 25 meters.
• Focus: Concentrate on maintaining a smooth, rhythmic motion and ensuring your body stays in a streamlined position. Focus on the pull phase of the stroke, making sure it is powerful yet relaxed.

Benefits:

• This drill helps you develop a better feel for the water and allows you to focus on the mechanics of the stroke without becoming overwhelmed.

2. Butterfly with Dolphin Kick Drill

The butterfly with dolphin kick drill separates the arm movement from the leg movement, helping you perfect the dolphin kick and body undulation.

How to Perform:

• Start Position: Begin in a streamlined position with both arms extended in front of you.
• Execution: Perform the butterfly stroke’s dolphin kick while keeping your arms extended. Focus on maintaining a fluid, undulating motion from your chest down to your feet.
• Variation: You can also try this drill with your arms by your sides or with a kickboard to isolate the kick further.

Benefits:

• This drill improves your dolphin kick efficiency and helps you develop the core strength needed for a smooth butterfly stroke.

3. 3-3-3 Drill

The 3-3-3 drill combines elements of both freestyle and butterfly, helping you maintain a relaxed and efficient stroke.

How to Perform:

• Start Position: Begin in a streamlined position.
• Execution: Swim three strokes of freestyle, then three strokes of single-arm butterfly with your right arm, then three strokes of single-arm butterfly with your left arm. Repeat this pattern for the length of the pool.
• Focus: Maintain a steady rhythm and ensure your body stays relaxed. Pay attention to your breathing pattern and try to keep it consistent.

Benefits:

• This drill helps you transition smoothly between strokes and improves your overall stroke rhythm and breathing technique.

4. Sculling Drill

The sculling drill enhances your feel for the water, improving your hand positioning and propulsion during the butterfly stroke.

How to Perform:

• Start Position: Begin in a horizontal position with your face in the water, arms extended in front of you, and legs performing a gentle dolphin kick.
• Execution: Move your hands in a small, figure-eight motion (sculling) in front of your body. Keep your wrists relaxed and focus on feeling the water pressure against your palms.
• Variation: You can perform this drill in various positions, such as with your hands by your sides or above your head, to target different parts of the stroke.

Benefits:

• This drill improves your hand sensitivity and helps you find the optimal position for generating propulsion, leading to a more efficient and relaxed butterfly stroke.

Conclusion

Improving your butterfly stroke doesn’t have to be a daunting task. By incorporating these four drills into your training routine, you can develop a more relaxed and efficient butterfly stroke. Remember, the key is to focus on technique, rhythm, and relaxation. With consistent practice, you’ll find yourself swimming the butterfly with greater ease and enjoyment. So, dive in, stay patient, and let these drills guide you toward a smoother butterfly stroke.