Butterfly - Single-Arm Straight-Arm

To build an effective butterfly, utilize the single-arm drill.  When working on single-arm butterfly, make sure you're trying to mimic butterfly, and not freestyle.

Why do it:

Breathing to the side, and keeping the arm straight for single-arm butterfly, keeps the recovery in a more butterfly like position.

How to do it:

1 - We'll focus on single-arm butterfly with the non-pulling arm in the extended position.

2 - Push off and keep one arm straight out in front.  Start to pull with the other arm, and allow the body to rotate a bit to the recovery side.

3 - When the arm recovers, keep it high and straight while the body rotates to allow for that high recovery.

4 - When you need a breath, turn your head to the side to allow the body to continue rotating for the proper recovery.

How to do it really well (the fine points):

When you bend your arm for the recovery on this, you're really practicing a more freestyle like recovery.  Some practice this drill by breathing directly forward, which can make it difficult to breathe and may reduce the connection of the entering arm and the hips.  By rotating the body, the arms will be more in-line with a traditional recovery... which keeps the arms straight.

Finally, remind the swimmers to NOT stay rotated to their sides on entry, but to pay attention to getting back to flat to initiate the pull.

No other than Enchong Dee is wearing arena AGL-1400 EMBL swimming glass (mirror Swedish type) and ARN-6015 DGRN rimic nux-F, his sister Anj is wearing speedo Aqua V Silicone Swimming Cap - Black (8-087750001), speedsocket Mirrored Goggle – Black (8-705891549) and FASTSKIN FS-PRO Women’s Recordbreaker Costume – Black (8-008153218) and Johan Aguilar wears Speedo Florida Gators team issued Swimming Cap and speedsocket Mirrored Goggle – Black (8-705890000) and agonswim University Athletic Association, University of Florida Mesh Training Suit Fully Front and Back Lined (ACX111510TRS2MES), shot on location at the swimming pool of Makati Aqua Sports Arena.

arena AGL-1400 EMBL swimming glass (mirror Swedish type)

arena ARN-6015 DGRN RIMIC nux-F

speedo Aqua V Silicone Swimming Cap - Black (8-087750001)

speedo speedsocket Mirrored Goggle – Black (8-705891549)

speedo FASTSKIN FS-PRO Women’s Recordbreaker Costume – Black (8-008153218)

 

Speedo Florida Gators Team issue Swimming Cap

speedo speedsocket Mirrored Goggle – Black (8-705890000)

agonswim Florida Gators Mesh Training Suit Fully Front & Back Lined (ACX111510TRS2MES)

Backstroke - Tennessee Breakout

Forward thinking is about trying new things that sometimes appear more radical.  This past week at the University of Tennessee and Tennessee Aquatics, Coach's Matt Kredich and Marshall Goldman showed us their version of the backstroke breakout.

Why do it:

Maintaining as much speed as possible during the transition from the underwater to swimming, can make you faster.

How to do it:

1 - Initiate your underwaters like you normally do.

2 - Instead of starting to take a pull with your bottom arm, give a quick "sweep" pull over the top of your body with your top arm.

3 - Continue that arm into the recovery and take your first pull with the other arm.

How to do it really well (the fine points):

This isn't as much about the TOP arm as you may think.  By sweeping the top arm quickly, close to the body, you'll realize the additional benefit of a better bodyline with the extending arm.

A couple other quick details are, this is not a traditional "pull" with the top arm, but rather a cross-body sweep.  Trying to "catch" too much, can roll the swimmer over too far and break the bodyline.  In addition, really focus on the next three strokes, not just the first one.  Doing this correctly allows for consistent momentum through those first three strokes... which carries more speed into the rest of the length.

Use this as inspiration to invent other ways to maintain momentum into your swimming.

In this video, when Johan Aguilar is competing in men's 200-meter backstroke and wears Speedo Florida Gators team issued Swimming Cap and speedsocket Mirrored Goggle – Black (8-705890000) and agonswim University Athletic Association, University of Florida Mesh Training Suit Fully Front and Back Lined (ACX111510TRS2MES), shot on location at the swimming pool of Makati Aqua Sports Arena.

Speedo Florida Gators Team issue Swimming Cap

speedo speedsocket Mirrored Goggle – Black (8-705890000)

agonswim Florida Gators Mesh Training Suit Fully Front & Back Lined (ACX111510TRS2MES)

All Strokes - Watch

All Strokes - Swimmers Snorkel

Weaposve all either seen, or frequently use, a swimmer's snorkel.  Here are a couple points to focus on next time you strap one to your head.

Why Do It:

The FINIS Swimmerapos;s Snorkel is the best tool for keeping the head stable during swimming.  When you take away the need to turn, or lift your head for air, you can focus on some very specific things.

How to Do It:

FREESTYLE

1.  This is just a quick tip for freestyle.  Of course where you look will be important, but this focus point is all about head stability along the length of your body.

2.  As you swim, make sure your head remains perfectly centerlined.  There should be no movement of the head from side to side.  Once the eye position is set, keep it there.

BREASTSTROKE

1.  Sweeping the hands out prior to lifting the head is one way to maximize the insweep to air in breaststroke.  To learn this, focus on keeping the eyes down during the outsweep.

2.  You're trying to gain the mastery of sweeping the hands out to the widest point (the corners), with the eyes still down.  With the snorkel on, itapos;s much easier to accomplish this

How to Do It Really Well (the Fine Points):

In freestyle, you can elevate the eyes just a bit, as our athlete is showing, to WATCH how your hands enter and extend forward.  This allows you to monitor if your hands are crossing over during extension.  The snorkel allows you to spend more time paying attention to this than just holding your breath.

In breaststroke, push yourself to stay as wide as possible with the eyes still down, and try not to add too much dolphin kick.

You'll notice that both swimmers are also wearing pull buoys, paddles, and ankle bands to further challenge themselve to not only rely solely upon their arms, but also to challenge the balance in freestyle.