Video: Watch Me Touch The Flags

Courtesy of Ryan Rosenbaum

Butterfly. It’s a beast of a stroke. Most competitive swimmers can comfortably swim a 100 of it, let alone a recreational swimmer. Want to make swimming butterfly as easy as warm up freestyle? Get back to the basics with the one-arm fly drill.

There are two ways to use the one-arm fly drill. Have a leading hand out in front of you while you take distinct butterfly strokes (be sure not to windmill). This helps as a touch up for most swimmers butterfly to understand how to undulate better. The second way is to remove the leading hand. This adds an element of core exercise where you need to balance your torso while still bringing forward momentum with each stroke.

We would recommend using the leading arm style of the drill for longer sets. Once you remove that leading arm, use it for 25s and 50s to find feeling of your stroke.

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