Welcome to the “Drill of the Week†sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will provide a weekly tip or drill for you to try in your training!
This week’s drill is 3 Kick Hesitation Butterfly by 2008 Olympian Elaine Breeden. Breeden describes this drill as “one of her favorite drills to warm up for a 200 butterfly.†It focuses on two key components of fast butterfly: distance per stroke and the feeling of swimming downhill.
Start this drill by floating on your stomach with your arms out in front of you. Take three kicks sculling out front. Think about pressing your chest forward and keeping your hips high. After you scull three times, take one very powerful butterfly stroke and reset back at the top. Try working in 25s, so you can really focus on your technique.
3 Kick Hesitation Butterfly emphasizes grabbing more water and holding the dolphin-like rhythm of the stroke. The longer you are able to maintain this rhythm, the more powerful and efficient your stroke will be as you fatigue.
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