Butterfly Stroke, Starts, Turns, Butterfly Stroke, Starts, Turns, Tactics, Finish, WorkoutsTactics, Finish, Workouts

Pete Snyder, Ph.D.Pete Snyder, Ph.D.Swimming & Water Polo Coach, Swimming & Water Polo Coach, Assistant A.D., Fullerton CollegeAssistant A.D., Fullerton College

Breakdown of Stroke PhasesBreakdown of Stroke PhasesEntry and stretchEntry and stretch

OutsweepOutsweep

CatchCatch

Maglisco, Ernest. Swimming Fastest. Chapter 5

Butterfly Stroke Phases (Butterfly Stroke Phases (concon’’tt.).)

InsweepInsweep

UpsweepUpsweep

Release and exitRelease and exit

Maglisco, Ernest. Swimming Fastest. Chapter 5

Variations of Variations of ArmstrokeArmstroke

Keyhole versus wideKeyhole versus wide--pull:pull:swimmerswimmer’’s anatomy, strength, age, distance of event.s anatomy, strength, age, distance of event.

Force application and physical laws:Force application and physical laws:NewtonNewton’’s first and third laws as applied to s first and third laws as applied to armstrokearmstroke..

Release and recovery:Release and recovery:Exit point of hand, stroke rate.Exit point of hand, stroke rate.Up, out, and forward.Up, out, and forward.

Straight versus bent arm recovery.Straight versus bent arm recovery.

Common Common ArmstrokeArmstroke MistakesMistakesDropping Elbows on entry.Dropping Elbows on entry.Pulling out too forcefully on Pulling out too forcefully on outsweepoutsweep..Recovering arms too high or through the Recovering arms too high or through the water.water.Lack of finish and exit Lack of finish and exit –– lifting up rather lifting up rather than pushing back; extending arms too than pushing back; extending arms too soon before finish & follow through. (the soon before finish & follow through. (the piano)piano)

Kick and lower bodyKick and lower bodyDolphin mechanics, technique.Dolphin mechanics, technique.Upbeat, downbeat, hip flexion, extension, hyperextension.Upbeat, downbeat, hip flexion, extension, hyperextension.How much knee bend in relation to the hips and torso.How much knee bend in relation to the hips and torso.

Timing, emphasis.Timing, emphasis.First and second kick First and second kick –– Strong, small; Small, strong; equalStrong, small; Small, strong; equal

Coordination of hips and legs.Coordination of hips and legs.Downbeat of the first kick simultaneous with entry of arms.Downbeat of the first kick simultaneous with entry of arms.

Breathing in conjunction with kick.Breathing in conjunction with kick.When to When to ““fitfit”” it in.it in.

Maglisco, Ernest. Swimming Fastest. Chapter 5

BreathingBreathingTechnique of head, neck and upper body.Technique of head, neck and upper body.Higher versus lower head position.Higher versus lower head position.Side breath?Side breath?

Coordination with stroke.Coordination with stroke.Hip, back, hand and body position in relation to neck flexion Hip, back, hand and body position in relation to neck flexion and extension.and extension.

Pattern and frequency, exhalation process.Pattern and frequency, exhalation process.Three, two, and one breath patterns.Three, two, and one breath patterns.Velocity versus oxygen.Velocity versus oxygen.

Full Stroke CoordinationFull Stroke CoordinationTiming and emphases of kicks in relation Timing and emphases of kicks in relation to to armstrokearmstroke..Undulation.Undulation.

Maglisco, Ernest. Swimming Fastest. Chapter 5

Full stroke (Full stroke (concon’’tt.).)Timing of breathing in relation to kicks & Timing of breathing in relation to kicks & armstrokearmstroke..

Maglisco, Ernest. Swimming Fastest. Chapter 5

Timing of Timing of armstrokearmstroke when approaching turns & finish.when approaching turns & finish.Relay takeoffs.Relay takeoffs.

Timing as related to distance of event and anatomy Timing as related to distance of event and anatomy of swimmer.of swimmer.

Full Stroke MistakesFull Stroke MistakesTiming:Timing:Kicking too early during recovery.Kicking too early during recovery.Gliding too long after entry.Gliding too long after entry.Kicking once per stroke cycle.Kicking once per stroke cycle.

Body position mistakes:Body position mistakes:Hip position and undulation of body.Hip position and undulation of body.Head position Head position –– coming up too high for breath.coming up too high for breath.Breathing too early or too late (hitch in stroke).Breathing too early or too late (hitch in stroke).

StartsStarts

Takeoff and entry into the water.Takeoff and entry into the water.Breakout.Breakout.

Hannula, Dick & Nort Thornton. The Swim Coaching Bible, Trembly,Fielder, Ch.15

TurnsTurnsStrokes and breath to the wall.Strokes and breath to the wall.Timing of strokes so as to reach maximal Timing of strokes so as to reach maximal arm extension on contact.arm extension on contact.

Hand contact with the wall.Hand contact with the wall.Body pivot and leg tuck.Body pivot and leg tuck.Hip and leg position.Hip and leg position.

Hannula, Dick & Nort Thornton. The Swim Coaching Bible, Trembly,Fielder, Ch.15

Turns (Turns (concon’’tt.).)Arm throw, hand split and push off.Arm throw, hand split and push off.Salute hand position.Salute hand position.Downward angle @ push off; angle up to surface.Downward angle @ push off; angle up to surface.

Underwater streamline and dolphin.Underwater streamline and dolphin.Three to four kicks quick tempo as ascend to conserve Three to four kicks quick tempo as ascend to conserve momentum.momentum.

Breakout.Breakout.No breath on first stroke of breakout.No breath on first stroke of breakout.

One vs. 3 vs. 7 turn race.One vs. 3 vs. 7 turn race.

FinishesFinishes

Breathing to wall.Breathing to wall.Timing of strokes Timing of strokes –– full extension.full extension.Body and head position for last strokes to the wall.Body and head position for last strokes to the wall.

Drill on finishes Drill on finishes –– 12.5 yards.12.5 yards.

DrillsDrillsKicking with hands in front, behind, Kicking with hands in front, behind, monofinmonofin..Underwater dolphin Underwater dolphin –– alternate under and alternate under and on top per 25; streamline position.on top per 25; streamline position.Dolphin kick on back.Dolphin kick on back.Freestyle Freestyle –– one right, one left, one both.one right, one left, one both.Three down, two up kicking drill Three down, two up kicking drill –– two two stroke cycles after three dolphin kicks stroke cycles after three dolphin kicks underwater.underwater.

Sample WorkoutsSample WorkoutsButterfly/freestyle sets Butterfly/freestyle sets –– 25%25%--75% butterfly, the 75% butterfly, the remainder freestyle, alternate strokes.remainder freestyle, alternate strokes.Broken series Broken series –– 200200’’s broken @ 100 and 50.s broken @ 100 and 50.Straight sets Straight sets –– 5050’’s; 75s; 75’’ssMidMid--pools pools –– 5050’’s working on turns.s working on turns.12.512.5’’s from dive s from dive –– work on starts, breakouts.work on starts, breakouts.Kicking sets Kicking sets –– sprint 100sprint 100’’s; 50s; 50’’s; 25s; 25’’s working on tempo s working on tempo and rhythm.and rhythm.Individual medleys.Individual medleys.Vertical kicking.Vertical kicking.

Final ThoughtsFinal Thoughts

Simplify. No paralysis by analysis Simplify. No paralysis by analysis ––progressions to assist the whole versus progressions to assist the whole versus the parts.the parts.Rhythmic body movement. Thinking of Rhythmic body movement. Thinking of ““beats.beats.””Hold stroke coordination as maximum Hold stroke coordination as maximum objective.objective.Have fun with stroke.Have fun with stroke.

ReferencesReferencesColwinColwin, Cecil. Cecil , Cecil. Cecil ColwinColwin on Swimming. London, on Swimming. London,

England: Pelham Books, 1969England: Pelham Books, 1969CounsilmanCounsilman, James E. Science of Swimming. Englewood , James E. Science of Swimming. Englewood

Cliffs, N.J.: PrenticeCliffs, N.J.: Prentice--Hall,1968Hall,1968HannulaHannula, Richard and Thornton, , Richard and Thornton, NortNort. The Swim Coaching . The Swim Coaching

Bible. Champaign, Ill.: Human Kinetics, 2001Bible. Champaign, Ill.: Human Kinetics, 2001MagliscoMaglisco, Ernest. Swimming Fastest. Champaign, Ill.: , Ernest. Swimming Fastest. Champaign, Ill.:

Human Kinetics, 2003Human Kinetics, 2003