Swim Drill – Butterfly – Head Lead Body Undulation

Head Lead Body Undulation Butterfly Drill

  • arms in the saddle (at the hips)
  • Grow the Neck
  • Keep the ribs down
  • the belly button in and up
  • shoulders away from ears
  • Do not kick or use legs
  • Press the lungs slightly down into the water
  • head does not go under
  • Emphasize the undulation, not moving forward

Grow the neck

Press the lungs

Very slow drill, goal not to move through water quickly (for the drill)

Common mistakes

Not growing the neck

pressing the head instead of the lungs

punching forward with the chin


Better swimming.
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