One Arm Butterfly

One Arm Butterfly

Idea of the drill

The idea of an exercise for swimmers is to improve the coordination and rhythm of your arms, body and legs. Make two dolphin kicks while one arm make pull and breath.

1. Lie on your chest, keep your arms extended above your head and begin doing dolphin kicks.

extended above your head and begin doing dolphin kicks

2. Make two dolphin kicks while one arm make pull and breath.

2.1 Make one dolphin kick while arm entry and catch in to the water.

one dolphin kick while arm entry and catch in to the water

2.2 Make one more dolphin kick while arm end of the pull.

one more dolphin kick while arm end of the pull

3. Concentrate on excellent pull with high elbow, recovery with straight arm above the water and entry arm.

excellent pull with high elbow
recovery with straight
recovery with straight

4. Keep your chin close to the surface of the water while inhale.

keep your chin close to the surface of the water

5. Make sure the body does undulate movement.

make sure the body does undulate movement

6. Using a continuous action pull and recover one arm for 10 - 25 meters.

continuous action pull and recover one arm for 10 - 25 meters