butterfly drills?

Question

Does anyone know what kind of drills I could do to get stronger at butterfly? I do the 100 and I need to make my last 50 a little stronger. Any ideas for drills in the water and out that would help me? Thanks!

Answer 1

My coach made us do these "under and over" drill using fins that I absolutely hated (my blood has very poor oxygen retention) where we did one lap of freestyle normal with fins but then for the second lap we had to do the whole lap completely under water without taking a breath and never using your arms to pull you forward.

In a weight room one of the best things you can do is you can use dumbbells (some smaller ones), take one in each hand and lift your arms so that they're parallel with the ground. Hold that for 10 or 15 seconds and then repeat as many times as you want to. You can also do the whole butterfly motion with your arms as well.

For the kicking you can try leg raises but this is also a weight room exercise. In the weight room there should be a machine type of thing that you sit on when you use it, there're these bars that go over your upper legs and have weights at each side. This is the machine you want to use for your kicking. Have your toe joints just on the metal bar where your feet go and bring down the weights as far as you can. Do this 15 times per each time you do the workout.

And lastly, since you say you want to get faster on your last 50, you can set up a sort of communications relay with some of your teammates if your competitive league will allow you to. What someone can do is they can stay at the end of a pool and with one hand hold up the lane number that is closest to you either up or down if you're ahead of them or behind them and then their other hand for how far away they are to you, 1 finger for a bodylenght, 2 fingers for 2 bodylenghts ect. This will give you motivation in critical situations and will let you know how you're doing in comparison to the other people in your heat.

Answer 2

Buy a monofin! They are great for speed endurance work, which in turn will allow you to achieve faster times. Also, for distance fly, use the red zoomers to allow you to develop your fitness at distances which in turn help sprints. For kick, use a medicine ball instead of a kick float, and do this at the bottom of the pool whilst using a monofin. Works the arms and abs hard! Single arm drills, 3/3/3 drills and dive fly will also help.

Answer 3

once youve masterd the butterfly stroke, the onlything holding you back is condition, Start jogging. When i started jogging i cut 4 seconds off my time.

you can also train condition by simply swimming,
butterflystroke 25 meters, butterfly legs on your back 25 meters.
repeat about 8 - 16 times.

Answer 4

do the fly kick and only pull with one arm (in the butterfly motion)... it exadurates the wavelike motion and makes ur arms stronger

also, while doing the drill make sure that your other arm (the one that isn't pulling) is in front of you like it would in a streamline

Answer 5

try lengths of just kick and just arms do kick on back and front this will help ur abs