Butterfly Drill – Butterfly 3+1 Drill

The Butterfly 3+1 drill is designed to help in improving swimmer’s butterfly stroke form. This will allow extra time in between strokes to recover. The drill is a combination

  • Start by doing three dolphin kicks.
  • Follow up the dolphin kicks with a butterfly pull.
  • Repeat the same pattern and give your arms some time to recover while performing the dolphin kicks.

Once you have improved with the drill, you may reduce the number of dolphin kicks you perform. If you want to add some challenge to the drill, you can place a light weight on your ankles.

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