Swim Team Prep; My Butterfly is Awesome!

The Evolution of Butterfly

Initially evolving from the Breaststroke, the Butterfly features a simultaneous arm recovery out of the water and the dolphin kick.  An early form of the dolphin kick was developed at the University of Iowa in the 1930s. University of Iowa swimmer Jack Sieg swam 100 yards in 1:00.2, using this early form of the butterfly stroke. However, the “butterfly breaststroke” as it was called, was declared a violation of competition rules. In the 1950s, the stroke with the dolphin kick was legalized and the Butterfly was swam as a separate competition for the first time at the 1956 Olympic Games.

Warmup

    • Beginner – 10 Seconds Rest
      • 3×50 Freestyle
      • 3×50 Flutter Kick

 

  • Intermediate – 5 Seconds Rest
      • 4×50 Freestyle
      • 4×50 Flutter Kick

 

  • Advanced – 5 Seconds rest. 
    • 6×50 Freestyle
    • 6×50 Flutter kick  

 

Main Set

    •  Beginner – 10 Seconds Rest
      • 2×50 Dolphin Kick (Body Undulation – Hands in streamline)
        • Slight bend in the knees before kick, most of the kick should come from the hips
        • Push chest down towards the bottom of the pool
      • 2×50 Y-Press
        • Streamline position, do dolphin kick and separate hands as they push their chest down
        • Bring hands back together as you finish the kick 
        • This is acting as the beginning of the stroke
      • 2×50 3-3-Pull
        • One arm butterfly
        • Three strokes with one arm, switch arms three strokes with other arm
      • 2×50 Butterfly
        • Both arms out of the water simultaneously
        • Breath every other stroke
        • Dolphin kick as arms are going into the water and as they are coming out of the water 

 

  • Intermediate – 5 Seconds Rest
      • 4×50 Dolphin Kick (Body Undulation – Hands in streamline)
        • Slight bend in the knees before kick, most of the kick should come from the hips
        • Push chest down towards the bottom of the pool
      • 4×50 Y-Press
        • Streamline position, do dolphin kick and separate hands as they push their chest down
        • Bring hands back together as you finish the kick 
        • This is acting as the beginning of the stroke
      • 4×50 3-3-Pull
        • One arm butterfly
        • Three strokes with one arm, switch arms three strokes with other arm
      • 3×50 Butterfly
        • Both arms out of the water simultaneously
        • Breath every other stroke
        • Dolphin kick as arms are going into the water and as they are coming out of the water 

 

  • Advanced – 5 Seconds rest. 
    • 6×50 Dolphin Kick (Body Undulation – Hands in streamline)
      • Slight bend in the knees before kick, most of the kick should come from the hips
      • Push chest down towards the bottom of the pool
    • 6×50 Y-Press
      • Streamline position, do dolphin kick and separate hands as they push their chest down
      • Bring hands back together as you finish the kick 
      • This is acting as the beginning of the stroke
    • 6×50 3-3-Pull
      • One arm butterfly
      • Three strokes with one arm, switch arms three strokes with other arm
    • 4×50 Butterfly
      • Both arms out of the water simultaneously
      • Breath every other stroke
      • Dolphin kick as arms are going into the water and as they are coming out of the water 

 

Cool Down

    • Beginner – 10 Seconds Rest
      • 2×25 Freestyle
      • 2×25 Breaststroke
      • 2×25 Backstroke

 

  • Intermediate – 5 Seconds Rest
      • 4×25 Freestyle
      • 4×25 Breaststroke
      • 4×25 Backstroke

 

  • Advanced – 5 Seconds rest. 
    • 6×25 Freestyle
    • 6×25 Breaststroke 
    • 6×25 Backstroke

Butterfly – Putting it all together