Swimisodes – Freestyle Kick Butterfly

#swimisodes At the Race Club, we do Freestyle Kick Butterfly drill that emphasizes the importance of the coupling function of the head and arms in butterfly. Swimmers use the weight of the head and arms as part of an energy system that propels them forward in butterfly and breaststroke. They not only lay the head down after breathing, but they often snap it down, in order to take advantage of the 12 or so pounds the human head approximately weighs that helps the kick to thrust them forward. The arms swinging forward aggressively on the recovery also serve as part of the important kinetic energy that couples with the kick. Freestyle Kick Butterfly forces the swimmer to use these energy systems.

Freestyle kick butterfly is not easy to do, but if done properly with a consistent kick and with fins, a swimmer can feel the surge forward as he or she throws the head down and swings the arms forward after each breath. The greater the energy of the head and arm motion, the greater the propulsion from the kick. The flutter kick butterfly drill helps a swimmer recognize how important the second dolphin kick during the recovery in butterfly really is.

7 Responses to Swimisodes – Freestyle Kick Butterfly

  1. Lance Robinson

    Flutter Butter! I love this drill! You are so right in that this drill really allows you to both focus on and realize what it truly going on with your upper body during fly. It can also help with (depending on the cause) keeping a more constant rhythmic motion in butterfly. If your fly tempo is less than it ought to be, and the reasons are ‘up front’, this drill should help. 25 flutterbutter/25fly. Doesn’t sound like much, but it is after 3 or 4! I love it when you guys post new stuff :)

  2. gary hall sr

    Thanks Lance! We agree completely that this drill is great for increasing the stroke rate in fly. Too many swimmers take a vacation in fly with their hands held out front too long.

  3. Susan Huber

    Not having a coach at hand, I find your videos very helpful. I often lay the hands too long and breathe every stroke ( fly) and then don’t breathe enough on free. All childhood habits and hard to get rid of- any videos to deal with holding breath? Much appreciated!

  4. Brian lindsay

    I use this drill for the same purpose that Lance has mentioned, increasing the stroke rate. I use it with fins. We cycle through a set of 3x25fl going two flutter fl one sprint fly. The flutter fl I do head up. The flutter fl is on 45 and the sprint is on 60.

  5. sanuj

    When I Use This drills lots of water get into my mouth.

  6. Emma

    Just tried this drill yesterday and wondered why my coach had given it. Reading this reflects perfectly what I learned doing it!


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