Butterfly Drill: Around the World – Core Strength for Fly

This drill can be done with beginner swimmers or advanced swimmers. It is essentially a core strength building drill.

Beginners:

1. Begin from the wall
2. Streamline and do 5 fly kicks on stomach
3. go back to the wall
4. streamline and do 5 fly kicks on left side
5. go back to wall
6. streamline and do 5 fly kicks on back
7. go back to wall
8. streamline and do 5 fly kicks on right side
9. go back to wall
10. streamline and do 5 fly kicks on stomach, then 2 fly swimming strokes.

Advanced

1. 4×25 on :45/1:00 [ 5 fly kicks stomach, 5 k on right, 5 k on back, 5 k on left side] continue rotating until the wall
2. Do not stop kicking ever.
3. Should be near the surface at all times so you can breathe.
4. when kicking on side, reinforce just turning head to breathe while maintaining the kick

In this attached video, you’ll see kicking fly on the side. Notice how the bodies are relatively still. This is WRONG! the whole body should be engaged in moving, especially the chest and hips.

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