BUTTERFLY
In my opinion Butterfly is the hardest full-body workout. You'll need a strong kick, strong arms, strong core, and a strong back, flexibility, a perfect breathing rhythm, and a great technique. Butterfly really does have everything covered!!!
The Basic Technique:
Fly uses two, double leg, kicks: one when your hands enter the water and another, stronger one when they push out of the water. Underwater the arms make a similar motion as in freestyle, tracing a keyhole before pushing out, though stronger as in freestyle. Over the water arms should be completely straight, flung forward over the water until they are in front of you, shoulder-width apart.
My Tips:
To make your fly look a little more smooth, your head should hang really low when you're not breathing. And when you are, your head should follow the wave coming through your body, falling even lower under the water and then exploding out. You might also try improving your kick. Yes, there are two kicks in fly, but one (the first kick, when your hands enter the water) should just be a little wave-like motion leading into the second kick.
The Basic Technique:
Fly uses two, double leg, kicks: one when your hands enter the water and another, stronger one when they push out of the water. Underwater the arms make a similar motion as in freestyle, tracing a keyhole before pushing out, though stronger as in freestyle. Over the water arms should be completely straight, flung forward over the water until they are in front of you, shoulder-width apart.
My Tips:
To make your fly look a little more smooth, your head should hang really low when you're not breathing. And when you are, your head should follow the wave coming through your body, falling even lower under the water and then exploding out. You might also try improving your kick. Yes, there are two kicks in fly, but one (the first kick, when your hands enter the water) should just be a little wave-like motion leading into the second kick.
That's my club's very own Velimir Stjepanovic, Olympic finalist on 200m butterfly. I think his technique's very good, judging by my advice above. Can you spot any mistakes?
World Records
Long Course
Men:
Event:
50m Butterfly 100m Butterfly 200m Butterfly |
Name:
Rafael Muñoz Michael Phelps Michael Phelps |
Time:
22.43 49.82 1:51.51 |
Location:
Malaga, Spain Rome, Italy Rome, Italy |
Women:
50m Butterfly
100m Butterfly 200m Butterfly |
Therese Alshammar
Dana Vollmer Liu Zige |
25.07
55.98 2:01.81 |
Rome, Italy
London, GBR Jinan, China |