Butterfly pull while kicking freestyle with flippers

Idea of the drill

The idea of the exercise for the swimmers is to get the torso to be more stable and controlled. During the freestyle kicks, the torso becomes unstable and it prevents proper butterfly pull.

Here are some steps to execute this drill effectively:

Butterfly Pull

Arm Position:

Start with your arms extended forward.

Pull Phase:

Enter the water with your thumbs first.

Sweep your arms outwards in a wide arc.

Bend your elbows and pull your hands towards your body in a circular motion, finishing at your hips.

Recovery Phase:

Bring your arms out of the water and return to the starting position.

Freestyle Kick with Flippers

Body Position:

Keep your body horizontal and streamlined.

Kick Technique:

Use a quick, flutter kick motion.

Kick from the hips, not the knees.

Keep your legs straight but relaxed, with a slight bend in the knees.

Flippers:

Ensure your flippers fit well and are snug but not too tight. They will provide additional propulsion and resistance.

1. Do freestyle kicks non-stop.

2. The two arms recovery together.

3. While The arms are returned above the water make sure that the legs are close to the surface of the water.

Combining the Two

Start Position:

Begin with your arms extended forward and your body in a streamlined position.

Butterfly Pull:

Perform the butterfly pull as described above, focusing on a powerful and smooth motion.

Freestyle Kick:

Simultaneously, perform a continuous freestyle kick with your flippers, maintaining a steady rhythm.

Breathing:

Coordinate your breathing with your strokes. Typically, you would breathe every 2-3 strokes, turning your head to the side as you would in a regular freestyle stroke.