Swim Drill – Butterfly – Around the World

Butterfly drill “Around the World”

This drill can be done with beginner swimmers or advanced swimmers. It is essentially a core strength building drill.

Beginners:

Begin from the wall
Streamline and do 5 fly kicks on stomach
go back to the wall
streamline and do 5 fly kicks on left side
go back to wall
streamline and do 5 fly kicks on back
go back to wall
streamline and do 5 fly kicks on right side
go back to wall
streamline and do 5 fly kicks on stomach, then 2 fly swimming strokes.

Advanced

4×25 on :45/1:00 [ 5 fly kicks stomach, 5 k on right, 5 k on back, 5 k on left side] continue rotating until the wall
Do not stop kicking ever.
Should be near the surface at all times so you can breathe.
when kicking on side, reinforce just turning head to breathe while maintaining the kick

In this attached video, you’ll see kicking fly on the side. Notice how the bodies are relatively still. This is WRONG! the whole body should be engaged in moving, especially the chest and hips.