Swim Drill – Fly – Undulate, Pause, Undulate and stroke

Butterfly Drill: Pause, undulate, pause, undulate and stroke.

This drill is actually two steps.

1) P+U+P+U/stroke

  • GO SLOW! Do not rush this drill.
  • the Pause (P) is floating on the surface balanced, arms out straight above the shoulders, head in line, looking down.
  • Undulate (U) is a fly body motion. Start with the chest pressing down, then roll through the legs. !!PROTIP!! Crucial to NOT use the head, or over exaggerate the legs. The body roll/undulation should very slightly PULL the body through the water.
  • it is NOT a KICK.
  • After 1 undulation pause for 3 seconds
  • Repeat

2) P+U+P+U/stroke

  • add the stroke portion.
  • Remember! The last portion is undulate AND stroke.
  • begin with a body undulation and press the chest down into the water.
  • As the body presses down, press the hands forward and into the fly catch position.
  • breathe on the pauses, and return to a solid float /balance position before beginning the next undulation.

 


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