Butterfly. It is as beautiful as it is complex. That is why most swimmers make a lot of mistakes when swimming this style. Earlier we talked about the mistakes in freestyle and backstroke swimming. Now it's the turn of the "dolphin" - in our article we will analyze some of the most common mistakes, consider the nuances of the correct swimming technique and exercises that will help solve them.

Hand movements

Corps work

BREATH

True breathing is the engine of everything, including you, to victory. That is why we will start with it. First of all, it should be said that in the butterfly, breathing is coordinated with the movements of the hands, since the only opportunity to inhale is the moment when the hands push the athlete out of the water. That is, the correct breathing cycle looks like this:

Inhalation begins at the end of the stroke, at the moment when the hands sweep over the water, and the head occupies the highest point.
Before you enter the water, you must complete the breath.
Exhalation should begin immediately after entering the water and continue until a new breath, respectively. It is recommended to exhale through the mouth and nose at the same time, as this will reduce the risk of water entering the nose.

WORK ON MISTAKES

There are not so many mistakes related to breathing in butterfly, some of them are presented below. Treat them carefully, because the theoretical understanding of the errors will help to avoid them in practice.

• Too frequent breaths. Most athletes choose to inhale with each arm raise, however, this puts more strain on the neck and can also lead to hyperventilation. Therefore, the optimal solution may be to inhale every other time, namely, inhale on every second rise from the water.

• "Separate sailing". An extremely common problem for beginners is as follows: when inhaling, the swimmer's body stops working as a wave, and when leaving the water to inhale, it seems to become enslaved, not allowing to continue moving at the same speeds. The solution to this shortcoming lies in practice. With training, this feature will go away, allowing you to work smoothly and quickly.

LEG MOVEMENTS

Leg movements are far from the last thing in butterfly swimming. The right technique to help master the butterfly to perfection implies the following:

WORK ON MISTAKES

Most often, athletes make the following shortcomings:

• Excessive bending of the knees when kicking. For a proper and strong push, the legs should not bend too much (a slight bend is certainly needed, but it is also necessary to know the measure). Young athletes have the following problem: the knees bend so much that they go far below the whole body, preventing forward movement. This shortcoming can lead to the fact that the push will not come from the hip, but from the knee, reducing the effectiveness of swimming. To work on this problem, we recommend paying attention to movements, as well as developing the legs (training in, as an option), so that the muscles themselves keep the limbs on the same level with the body.

• Exit feet out of the water. Only the heels should be visible from the water, and the rest of the leg must do the work underwater to be effective. Abs workouts, as well as exercises with will help keep your legs in the appropriate position.

HAND MOVEMENTS

Proper hand movements are also essential for a dolphin to swim properly. Most swimmers have problems with strokes, getting their hands out of the water, etc., which hinder the growth of speed and technique. To begin with, let's look at the correct work with the hands, which professional athletes demonstrate:

WORK ON MISTAKES

The following mistakes are common among swimmers of different levels:

• "Narrow" entrance to the water. Inexperienced athletes often start the stroke at a width that is less than the width of their shoulders. Thus, entering the water, the swimmer's hands cannot make a strong and powerful movement, because there is simply not enough span. We advise you to pay attention to this moment, and keep your hands shoulder-width apart, as this is very important.

• Excessively wide entrance to the water. You should not spread your arms much wider than your shoulders, as this will also negatively affect the result of the swim. Too wide entry into the water, as a rule, is the result of insufficient training of the shoulder joints. We recommend the use of shoulder blades in training, as swimming with them loads those muscle groups that help to overcome the greatest distance in one movement. However, do not overdo it with loads, as the shoulder joint is very easy to damage!

• Short stroke. The importance of a wide and powerful stroke is far from obvious to everyone, which is why it is worth paying extra attention to this point. If the hands leave the water too early, the efficiency of the stroke is lost, and the angle of attack also increases. The basis of this problem is insufficient training of the hands, which is why this defect can be corrected with practice.

HULL OPERATION

The last point is the body. Since the butterfly stroke involves excellent coordination of the movements of the arms and legs, proper body work will greatly simplify this process. Some athletes incorrectly position their body, losing speed and technique. The correct position of the body means the following:

WORK ON MISTAKES

But, despite the apparent simplicity, the correct position of the body requires a responsible approach, so below we will analyze the main shortcomings in the movements of the body, which are allowed during the butterfly:

• Too high a rise of the shoulder girdle and head during the stroke. This problem is encountered by most beginner athletes. Its consequences are to increase the resistance of water, as well as to "fill up" the hull in the water. This entails a loss of speed, which means it needs to be dealt with. To solve this problem, we recommend that you lower your head face down immediately after inhaling. Thus, you can develop speed and win the heat, demonstrating excellent technique.

• Lack of coordination of movements. Butterfly is a style of swimming in which a couple of seconds of delay can lead to failure. Body movements should be clearly calibrated, but most beginners do not pay due attention to this. And very in vain, because it is the right coordination that allows you to demonstrate the result. Consistency of movements can only come with practice, so practice - and then you will definitely achieve the desired result.

We've looked at 9 of the most common butterfly style mistakes and also provided ways to solve them. Most of these problems will be corrected by training, but this does not mean that you do not need to make additional efforts to solve them. Improve, and then success will not keep you waiting, we wish you good luck!

The butterfly, which has captivated coaches, swimmers and spectators alike, is arguably the most misunderstood form of swimming in the current competitive repertoire. Its combination of strength and elegance intimidates even the most experienced competitor, and designing a program to maximize its potential can be a real challenge. Over the years, athletes and coaches have approached this problem from a variety of angles—from mega-distance workouts to strength programs that include everything in between—with varying degrees of success. What is the combination of key elements that will give a smooth, rhythmic stroke technique, as well as provide the huge energy required for maximum speed? How can you achieve the right balance between style and preparation? In this chapter, we will look at three important areas of effective butterfly swimming: technical training and challenges, training and training trends, and competitive strategies.

LATEST TECHNICAL TRENDS

Technical skill and efficiency are the basis for high performance in all strokes. Athletes must be able to control the movement of their arms, torso, and legs while expending enormous amounts of energy. Several new trends in butterfly swimming that emerged in the late 1990s led to an incredible reduction in time and a significant jump in competitiveness. Differences in head and body position have modified the carrying and catching techniques, and the work done underwater has changed the way we teach, train and compete in butterfly.

For many years, coaches in teaching butterfly have placed great emphasis on undulating movement. While this method helps young swimmers effectively overcome their inherent physical weakness, it also simultaneously creates tremendous drag and incredible pulling force during the stroke. We have gradually found that keeping the body in an almost flat position on the surface eliminates these negative forces and makes the stroke much more effective. The swimmer must keep his head in a neutral position; the neck should be long and flat, with the neck and top of the head controlling the movement. The chin lift during inhalation is minimal, there should be no head-down diving after the inhalation is taken. During the stroke, a smooth wave-like movement of the body is performed, but it passes on the surface of the water with a very narrow amplitude. At the North Baltimore Aquatic Club, we practice "dry back", a body position in which most of the back remains visible during the stroke. This position ensures that the swimmer is moving close to the surface and does not allow excessive up and down rocking (see figure 12.1). World record holder Jenny Thompson and her trainer, Richard Quick, pioneered this technique, and it has been used with success by Ian Crocker, Michael Kevich and, to a large extent, Michael Phelps.

The best dolphinists in the world now perform wide sweeps with straight arms (see Figure 12.2), rather than the bent arm technique that was popular in the past. The reason for doing a straight-handed sweep is obvious: the shortest distance between two points is a straight line. By keeping the arms low and directly above the surface of the water, the swimmer can propel the arms forward with maximum efficiency and minimal disruption of body position. Carrying with straight arms continues the forward flow of the stroke and does not introduce excessive waviness into the movement. This technique provides a faster and more synchronized stroke movement than the bent arm technique and is more energy efficient.

Figure 12.1 Maintaining an almost flat body position on the surface of the water during the stroke.

Figure 12.2 Sequence of a wide sweep with straight arms.

In an attempt to ensure maximum speed during the stroke cycle, swimmers now transition to the catch motion much faster after entering the water (see Figure 12.3). This technique allows the swimmer to start the take-off phase of each stroke earlier and therefore avoid the slowdown caused by slipping too much and too early during the stroke. Although an early catch increases speed in the early phases of the butterfly stroke, it costs energy. A 200m swimmer should modulate this movement by slightly extending the fingertips forward before starting to catch. This small conservation of energy can make a huge difference in average speed at 200 meters compared to speed at 100 or 50 meters. Swimming butterfly requires a constant balance of strength and endurance.

Figure 12.3 Capture movement.

Actually, the pull-up phase begins when the fingertips press down and when the armpit opens (see figure 12.4). The elbows are high and the forearm is perpendicular to the bottom of the pool. Once this position is reached, the swimmer can use the large muscles of the back and posterior upper chest to push back and inward towards the middle of the torso. As soon as the arms pass the middle of the body (near the navel), they are brought out and back to complete the stroke. Once the swimmer completes the stroke, the base of the palm controls the movement and the fingertips point to the bottom of the pool. Swimmers - dolphins must constantly put pressure on the water during the stroke, while under water. Traditionally, swimmers have a strong desire to increase their arm speed and overestimate the final phase of the stroke. This practice interferes with coordination and increases braking at the end of the arm stroke. Therefore, the swimmer should pay less attention to the end of the stroke and instead focus on the continuous and constant movement of the arms and legs.

Figure 12.4 Pull-up phase.

One by-product of a flatter stroke with less undulation is the ability to get much more propulsion from each kick (see figure 12.5). Michael Phelps took the butterfly to the next level by using continuous kicking movements of the legs throughout the entire 200 meters during competition. It was he who developed this type of movement and concentrated on it for several long years throughout the preparatory sets and rehearsals of starts. In our program, we ask young swimmers to think of the butterfly stroke like jumping over a rope. The feet must always move and the knees must be bent to approximately 90° before the swimmer begins to move forward and down. The swimmer keeps the legs almost straight during the recovery phase of the legs and must work hard to keep the water on the feet. They should do their best to improve the flexibility of the ankles to the extent that the flat part of the foot is in contact with the water for as long as possible during each kick. I believe that all kicks should have the same amplitude, contrary to the traditional notion that there is a big kick and a light kick in butterfly. Developing a continuous kick requires precise coordination and great physical endurance.

Figure 12.5 Kicking.

For proper butterfly swimming, coordination and rhythm are critical. Perhaps the biggest hurdle to the fast butterfly is breathing coordination during the stroke. The swimmer should inhale during the arm stroke as late as possible. As soon as the hands pass the abdomen, completing the repulsion phases, the chin should be raised quite a bit, equal to as much as the swimmer needs to inhale. The swimmer must then immediately return the head to the neutral position. We tell young swimmers that the head in butterfly comes before the hands. The head is lifted for inhalation before the arms are out of the water to start the sweep and the head is brought back into the water before the arms move forward for the next stroke. The hips move slightly up and forward before the hands enter the water to catch. This timing is very important if you want the stroke to work properly. One kick will help the arms start the gripping movement and another kick will complete the movement of the arms under the body. We encourage swimmers to complete their arm strokes with the base of their palms, not their fingertips. This allows you to make an effective exit from the water, start the recovery phase and minimize braking at the end of the stroke with your hands.

TECHNICAL EXERCISES FOR BUTTERFLY

As with other strokes, we would like to break the butterfly down into its individual components so that our swimmers can focus on one section at a time. This is especially difficult given the simultaneous movement of the two arms and the continuous nature of the swimming style. However, a few exercises can go a long way in helping swimmers capture the feel and timing of the butterfly. It is clear that each exercise has its price. A technique that isolates one part of a swimming style negatively impacts another aspect of the style. The coach, when making a decision, must weigh everything well, which technical aspect and when exactly it receives priority. The balance of ideas is critical in raising fast swimmers.

Body position exercises

These basic exercises are designed to help swimmers learn the best possible body position and balance in butterfly swimming. The basic movements in creating a proper flow in water are also considered.

Flow

Swimmers move through the water with their arms on either side of their body. The eyes look straight down to the bottom of the pool, and the neck is long and flat. Swimmers keep their arms at their sides and propel themselves forward by manipulating only the ribcage and torso. The legs naturally follow the body, kicks are not allowed. Swimmers start by pushing their chest and shoulders down and forward. If the swimmer needs to inhale, he or she does a minimal chin lift and immediately returns to the neutral position. Later, the swimmer can perform this exercise with arms outstretched forward and slight rotational movements of the palms. This exercise is very effective in teaching butterfly body movement.

Best balance and distance

The swimmer is on the surface of the water in a prone position face down with arms extended forward. By making small rotational movements with the palms, the swimmer performs a wave-like movement that starts from the chest and a very light kick until he feels he is effectively balanced in the water. At this point, the swimmer performs one arm stroke and returns to a flat position on the surface. The goal is to stay on the surface of the water after the stroke and not dive down. The swimmer performs light rotational movements with his arms and kicks until he regains balance, and only then does another stroke with his arms again. The swimmer must do this exercise slowly and deliberately, and he decides when to take the next stroke. Perhaps a swimmer will only do three or four arm strokes for 25 yards.

Exercises for coordination and timing

The following exercises are used to establish coordination and synchronization. Especially, single-handed exercises improve arm sweep, breath coordination, and overall coordination of the swimming style itself.

One arm exercises

One-handed exercises effectively teach the movement of the arm in the recovery phase and the coordination of breathing. In order to teach correct inhalation timing, we have our swimmers breathe sideways instead of forward when performing single arm exercises. One-arm exercises can be performed with the non-working arm pressed to the side or stretched out in front. Holding the non-working arm to the side causes more undulation during the stroke, so to minimize the up-and-down movement as much as possible, I prefer to have swimmers extend their non-working arm forward. The arm should be straight during the forward carry; this ensures that the hips participate in the movement. The hand is slightly extended forward during its entry into the water, and the thigh is at its highest point before the arm enters the water. The kick is light and accompanies the entry and exit of the working hand. To fine-tune the timing of the hips and arms in the butterfly, Michael Phelps uses exactly these exercises with one arm.

Combined exercises

Drills that combine both one-handed and two-handed strokes can be very effective in teaching butterfly strokes to young swimmers and for advanced swimmers to fine-tune their stroke. One of the most loved exercises at the North Baltimore Aquatic Club is called the 2-2-2. The swimmer does two strokes with his right hand (inhale in the same direction), two strokes with his left hand (inhale in the same direction) and two full strokes with a butterfly stroke (inhale forward). This drill allows the swimmer to set up timing with one arm movement before adding power to the stroke motion. This exercise is very effective when used in training sets.
We also use an exercise called single-double (one-two). In this combination exercise, the swimmer performs a single arm stroke without inhalation and then a full stroke with both arms while inhaling. The pattern looks like this: right hand, two hands, left hand, two hands, and so on. The single-double is a very effective exercise for young swimmers who are not yet strong enough to swim butterfly distances in full coordination.

Underwater butterfly

This exercise perfects the temporal coordination of the arm stroke with the kicking movements of the legs. The swimmer pushes off underwater and does three or four full cycles of the butterfly stroke. The arms perform recovery under the body in the same way as during the breaststroke. This exercise emphasizes the gripping phase and the temporal coordination of the legs and arms. After the swimmer has mastered the technique, he performs this exercise at various speeds. This helps the swimmer develop stroke control over a range of speeds.

Leg exercises

These leg exercises are designed to increase the impact action and also to help swimmers develop a continuous stroke, with all strokes being performed in the same range.

Vertical butterfly

This exercise is popular in our program and is equally effective for both beginners and world-class swimmers. The swimmer assumes a position in the water in which the head, shoulders, hips and knees are vertical, in one line. The arms are folded over the chest and the elbows are kept close to the body. The head is on the surface of the water, the neck should be long and flat, and the eyes look straight ahead. The swimmer begins the movement from the chest, and then the movement flows further down the body through the torso to the legs. The amplitude of the inching motion is low and the motion is continuous. The swimmer should feel the water with their feet as they kick in both directions, their core muscles tighten and the movement starts from the torso. The swimmer maintains an upright position and does not lean forward or backward during the exercise. This exercise is best performed for a short time at high intensity. It reinforces the idea that the body works as a unit during a butterfly stroke, and is invaluable in teaching swimmers how to move underwater during turns.

Side kick

The swimmer performs this exercise in a position on his side with his arm extended forward, which is located on the side of the bottom of the pool. You need to put your ear on your shoulder so that you can easily inhale if necessary. To emphasize the movement of the body, the swimmer should reduce the rotational movements of the palm as much as possible. The upper arm is on its side, pressed to the body. The swimmer begins the movement from the chest and the movement flows to the feet. We often tell swimmers that this move is like hitting a whip. It should be continuous, and the swimmer should feel the pressure of the water in both extreme positions of the legs and feet. Swimmers must vary the amplitude of the strokes during this exercise; this will give them a good understanding of how the body should move through a range of speeds.

Reverse butterfly on the back

The swimmer performs backstroke dolphin kicks, which allows more emphasis on the bottom of the bottom of the feet kick. In real butterfly swimming, this is the rising phase; swimmers must keep the water on their feet during this movement to ensure the timing of the stroke and to get maximum power from the footwork. Swimmers can perform this exercise with their arms in a streamlined position above their head (which emphasizes the line of the body and a small amplitude of the blow) or with the arms located at the sides of the body (which emphasizes the movement of the core and a large amplitude of the blow). Both methods have been shown to be effective both in teaching kicking movements and in getting swimmers to maintain continuous kicking motions during butterfly swimming.

BUTTERFLY TRAINING TECHNIQUES

The development and implementation of a training program for competitive butterfly swims is a huge challenge for coaches. Although some aspects of training help swimmers in both 100 and 200 meters, the energy requirements of the two distances are very different. Some of the best swimmers in the world are competitive in both disciplines (Phelps, Migher, Caulkins), but specialization is the norm for everyone, and most swimmers excel in either one or the other (Malchow, Kevitch, de Bruin). Thus, most butterfly training for dolphins is focused on one of the Olympic distances, and all types of training are thrown into one pile.

Distance 200 meters butterfly

The 200m butterfly is a grueling mix of endurance and strength that will challenge any athlete. The foundation of this discipline is endurance training, and so most often 200m dolphins also qualify in the 400m freestyle or 400m individual medley. The main endurance work done for these disciplines complements the more specific work done in the butterfly sets. In my opinion, there is little use in butterfly swimming during training if you swim with poor technique. Historically, top swimmers in the 200m butterfly have been asked to perform daunting sets of 200m, 300m, and 400m butterfly repetitions with short rests. They had long swims of 1500 or 3000 meters against the clock. While this did work well for some of them, it perpetuated bad technical habits and effectively removed the continuous pushing movement of the feet from the butterfly in favor of a more gliding and undulating style. This limits the speed potential at 200 meters and is the exact opposite of a true, horizontally oriented butterfly style. During the last decade, Michael Phelps has broken the 200m butterfly world record five times, and he rarely swam in training during the year, maybe four or five times, perfectly coordinated the entire 200m butterfly! The reason for this is simple: he cannot use his stroke effectively in long distance butterfly strokes and must use the "survival" stroke to complete the distances. We have developed other methods to prepare his butterfly stroke that challenge his physiology while still allowing him to perform near-competitive stroke quality.

At the North Baltimore Aquatic Club, the short, 25-yard pool has become an important part of the 200-meter butterfly training program. The reasons for this are twofold:
During short rest training at a shorter distance, a swimmer can use a stroke that is very close to a real competition stroke.

A swimmer can maintain a higher average heart rate during set-ups than during 50-meter workouts.

For these reasons, most of our Endurance Butterfly sets are designed for a 25-yard pool. We use long sets in training for specific speed work and for training rehearsals for competitions. Here are some examples of our short set butterfly workout:
45x50m butterfly = 3 x (10x50m in 45 second mode with stroke control + 5x50m in 35 second mode at top speed)

There are no breaks between rounds. The swimmer must immediately return to the stroke count and time control set by the coach. Michael Phelps does 10 sets, one set in about 28 seconds, with 6 strokes per pool. He then swims for 5 sets, about 25 seconds per set. The 5x50m stroke rate is his American record speed for the 200 yard butterfly! There is little doubt as to why he became the best dolphin swimmer in history.

3 x (4x100m butterfly at 1:10 or swim at 1:15 in less than 60 seconds + 1 minute rest + 100 butterfly at top speed)

The goal is to swim the first 100m butterfly as close as possible to the time of the second 100m segment in the 200m butterfly. Between rounds there are 300 yards of buyback and technique drills. This great set helps the swimmer develop technique that will keep him up to speed at the end of the competition. We also like to use a set of 25 yard reps in short intervals at the fastest speed the swimmer can handle. Twenty to 30 repetitions or even 40×25 m in 20 seconds is an outstanding preparation, mentally very difficult and interesting. Frequent, short repetitions also allow the coach to make short adjustments at the end of each section. This helps the swimmer stay focused on technique while under physical stress within the interval.

In addition to working in the short pool, which is specific to the 200 butterfly, we work in the 50m pool with longer rest periods and at a higher speed. Swimmers perform three to four broken 200m as follows:

50 m start from the bollard, in 1:30 mode, with access to the required speed for 200 m distance
100 m from the rail, in 2:30 mode at an average speed of 100 m or faster
50 m start from the bollard in 1:30 mode at the maximum possible speed

Between rounds, swimmers have up to 400 meters of active recovery swimming and exercise. The total swimming and recovery interval time is approximately 10 minutes.

8 to 24x50m butterfly in 1:30 mode (odd = bollard start; even = rail start)

Everything is done with maximum effort. This set is great for developing speed endurance and gives the coach the opportunity to make comments at the end of each rep. This set mimics the anaerobic stress that swimmers experience at the end of a swim and teaches them how to maintain proper technique even under pressure.

In general, our swimmers in the 200m butterfly dedicate two main sets per week to the butterfly, while their other days are devoted to distance or medley training. We also give sprint butterfly strokes in metered doses throughout the week to help swimmers develop speed and improve their technique.

Distance 100 m butterfly

Most swimmers who excel in the 100m butterfly are speed oriented, so they also train in the 100m freestyle or perhaps short distance medley. These swimmers have a non-deepened endurance program that creates the opportunity for effective recovery between sets. The development of strength and speed for gaining speed in the first 50 m of the distance for these swimmers is critical. They must also be lactate-resistant and have a buffer to maintain speed in the last 50 meters.

Resistance training and speed training are very effective for the 100m butterfly. Our swimmers regularly perform sets with parachutes, fins and a rubber band. We must be sure that the technique will remain the same even when the stroke is overloaded with resistance work. Reps should be short with high intensity.

To develop the type of speed endurance that 100m dolphin swimmers need, we like to do the following two sets in a long pool (or short course).

30x50m in 1:30 mode (in 1:15 mode in short pool) (1 - legs only, 1 - exercise, 1 - in coordination)

Exercises are performed at maximum speed. Kicks and drills must be performed with the utmost precision and with an effort that engages the heart system and keeps the heart rate at the same level between swims. This set is extremely effective for developing speed in the second 50m of the 100m butterfly. To determine the maximum level of speed efficiency for each swimmer, count the number of strokes and kicks, as well as the stroke rate.

10×50 m at maximum speed (4 each in 1:30 mode, then one each in 1:20, 1:10, 1:00, 0:50, 0:40 and 0:30 modes)

Borrowed from trainer Richard Quick, this set simulates the last 20 meters of a 100m or 200m race and teaches the body to produce and then process lactic acid. We like to do this set with 10x100m in 1:30, crawling up to 1:10. This buffer set forces the body to process the lactic acid that is produced during the set and makes the entire physical system much more efficient.

Both of these sets simulate the physical conditions of the competition for the swimmer at a distance of 100 m butterfly and allow him to perform repetitions with a technique as close as possible to the competitive level.

Some swimmers need training in both sports. A careful mixture of both types of training helps the swimmer achieve gradually progressive levels of performance in both disciplines, while simultaneously showing the highest results. Swimmers must complete these sets all the time with proper form. It also includes underwater dolphin kicks. At the North Baltimore Aquatic Club, our coaching staff prescribes for each set the exact number of dolphin kicks to be performed after the wall kick. This number is calculated in such a way as to achieve maximum speed and distance when working underwater, taking into account the number of strokes per unit length performed by the swimmer. This balance between power and efficiency is critical to world-class butterfly swimming.

COMPETITIVE STRATEGY IN BUTTERFLY SWIMMING

In long water swimming, the main goal is to keep the fastest average pace throughout the course. To achieve this goal, swimmers must use some method of pace control and speed development so that they do not overexert themselves during the swim too early and have to pay for it at the end of the swim. This is especially true in 100m events, where the temptation to go all out in the first 50m can be overwhelming. The desire to get back quickly can come back to haunt when swimmers move to a vertical position in the final 10 meters. Remember that the fastest average speed over the course wins, not the fastest first 50 meters. A cursory examination of the results of a meeting at any level shows that swimmers who consistently win the 100-meter butterfly discipline have the best time in the second 50 meters of the course. Michael Phelps became an Olympic double champion at this distance because he can finish better than anyone else in the history of swimming.

Pace control in 200m butterfly races is more important than ever to maintain speed and stroke. North Baltimore Aquatic Club swimmers are taught to use stroke length and body control in the first 100 meters to conserve energy for the second part of the swim. Swimmers must carefully count the number of strokes and strokes per pool in the 200m butterfly. The number of strokes from one length segment to another should be constant, a one-time increase in the number of strokes in a 50-meter split is possible, which indicates an increase in the stroke frequency in the course of the swim. The 200m butterfly swim is won in the last 50m! The swimmer must have enough energy to hold the stroke and use their legs for powerful acceleration on the last leg.

CONCLUSION

Butterfly is perhaps the most enchanting form of swimming. Its visual appeal, combination of strength and grace, makes it a favorite among fans and swimmers alike. The stroke moved from a wave-like style that emphasized endurance to a power-oriented pattern with a horizontal direction of motion. Training methods have also been improved to more effectively simulate competition conditions. The addition of underwater kicking increased the speed potential in both butterfly disciplines. Greater attention to stroke length and stroke rate will bring even faster results, while swimmers and coaches strive to achieve the perfect balance between power output and biomechanical efficiency. It is clear that the best of this style is yet to come.

Translator: Svetlana Leshchenko

Swimming is a great way to lose weight and can be a full-fledged alternative to fitness classes for those who, for any reason, are not recommended for full-fledged workouts with an intense load. It is believed that exercises in the pool are effective, but gentle load. However, there is a style of swimming that is very tiring and quite technical, but can be an effective way to lose weight and can help train the body like a professional athlete. It's about swimming in the butterfly style.

The history of the style and features of the fitness load

At the beginning of the 20th century, there were three main swimming styles:

1. Free.
2. Crawl on the back.
3. Breaststroke.

Through the improvement of the latter, a new style arose, characterized by high speed. Acceleration was achieved by lengthening the stroke to the hips, moving the upper limbs above the water and changing the movement of the lower ones to more natural ones. In the period 1933-1935. various athletes have added new effective exercises to the breaststroke that increase speed during the swim. As a result, a new style was formed, reminiscent of the flapping of the wings of a butterfly and the movement of a dolphin in the water - the butterfly or dolphin style. In terms of speed, it is second only to the crawl.

The effect of the butterfly is in many ways similar to the effect on the body of physical exercise, namely:

• develops the muscles of the shoulder girdle;
• trains the muscles of the lower and upper limbs;
• works out the muscles of the abdomen and back, which often remain relatively calm when using other styles;
• favorably affects the spine, although some experts cautiously recommend this style to people who have problems with the spinal column, due to the intense load on it and the presence of sharp jerks in the technique, which can be dangerous for the spine;
• trains strength and endurance;
• is the most energy-consuming type of physical activity on the water, which means that weight loss with its help will be guaranteed fast and effective;
• has a positive effect on the respiratory and cardiovascular systems;
• promotes overall health.

From the above, it becomes clear why swimming in this style can be a worthy alternative to fitness.

Exact compliance with the technique is a key condition for the butterfly style. It is impossible to achieve maximum results in it only due to the advantage over the opponent in physical strength. But technically it is quite difficult to perform a butterfly correctly, so you first need to master the theory of movements, practice doing exercises on land, and then work out the technique for a long time and hard on the water. The main difficulty is usually the synchronous movement of the upper and lower limbs, as well as the simultaneous return of the torso and arms above the water to the initial position while maintaining the necessary rhythm and the correct breathing cycle. The starting position is a position on the water on the stomach with arms extended forward and legs straight.

Upper limb work

Hands are the main driving force. Their work is based on three successive stages: towards oneself, away from oneself, return. Each stage should be considered in detail in order to be able to perform similar physical exercises on land to develop the technique.

In the first two stages, a semicircle around the torso is performed with the upper limbs. When performing, the elbows should be higher than the brushes, which in turn are located downward and slightly under themselves. Thus, the stroke is performed. Having reached the level of the middle of the thigh, the return of the hands begins. The whole process takes place on acceleration, so that as a result of inertia it is possible to make a push to emerge with the entire upper body.

In the recovery phase, the relaxed upper limbs are sharply directed forward out of the water. The sharpness of the push is achieved through the gained speed in the previous stages and the strength of the triceps. At the end of all stages, the hands should again be in the starting position.

Movement of the lower limbs

All movements of the lower limbs in the butterfly are performed simultaneously with both legs. Due to the legs brought together, a wave-like movement is performed, similar to the movement of the dolphin's tail in the water, contributing to the emergence of the upper torso first, and then the back. Usually during this time the swimmer can make 2 strokes.

Inhalation must be done in that short interval, while the upper body is above the water. Exhale through the nose and mouth during the next phase. To maintain the set speed, it is recommended to take a breath for every second dive out of the water. If you inhale every time, you can lose speed, and the lungs can suffer from hyperventilation.

body movements

The complex coordination of the limbs and the body can be facilitated by competent exercises in which the shoulders fall and the pelvis rises while crossing the water line. Then, during a conditional (if the movements are practiced on land) or a real stroke, the shoulders rise, and the hips go down.

Errors in technology

If you cannot achieve results, it is important to avoid technical errors, which may include the following:

• Incorrect position of the hands: not in line with the shoulders, wider or narrower. In the first case, water resistance increases, in the second, the grip is performed incorrectly, and the shoulders are too deep.
• Not long enough stroke.
• Slow speed during the push leg.
• The position of the legs above the surface of the water. All movements of the lower extremities occur strictly under water.
• Incorrect or out of sync movement of the legs.
• Poorly chosen moment for inhalation, which leads to a violation of the entire rhythm.

Physical exercises for mastering the technique

To develop the technique, it is necessary to pay great attention to the implementation of separate exercises on water and on land, in order to then combine them together. These include:

• any physical exercise for endurance;
• fitness training with weights to work out the muscles of the limbs and shoulder girdle;
• diving with breath holding;
• squatting under water and jumping sharply above its surface;
• sliding backwards through the water with legs pushing off the bottom;
• an exercise in which various movements are performed on the water in an upright position.

The main reason for mastering such a complex swimming technique by non-professional athletes is weight loss due to the high intensity of physical activity. For weight loss, you can limit yourself to going to the pool, but the combination of butterfly swims with other types of fitness can give tremendous results. To master this style correctly and quickly will help following these tips:

• kick should be made from the hip and without bending the knees;
• too high raising of the arms complicates the movement, but at the same time, insufficient lifting (up to 3 cm above the water) is also unacceptable;
• hands should be located strictly on the line of the shoulders;
• when breathing, the chin should rise no higher than 7-8 cm above the surface of the water, otherwise the movement of the whole body will be directed upwards, and not straight forward;
• to improve the quality of wave movements, the chest should also be involved in their implementation;
• it is necessary to perform as many training exercises as possible for the muscles of the limbs and the whole body and the development of endurance and strength;
• it is recommended to master other, simpler styles to begin with, and then move on to the butterfly;
• don't swim on a full stomach. You can eat at least 2 hours before the swim, while it should be low-carbohydrate, for example, a slice of bran bread or an energy bar. Such a diet will increase productivity and also contribute to weight loss.

"Butterfly", or "Butterfly" (as it is called in the common people), is a training device, using which you can work out the muscles of the chest, shoulders, arms and even the press. The athlete must perform swinging movements, spread and bring his arms bent at the elbows in front of him. It is thanks to these actions that the device got its name.

Description of models

Exercise machines for the gym can differ from each other in terms of mechanism. You can find fairly simple devices in which the handles move due to the cable, rollers and cargo. However, there are more complex machines in which it is involved. But they all have one similar feature. The Butterfly simulator is equipped with a metal frame and two handles. The seat is attached to this frame.

At the present stage, you can see a variety of power devices that can immediately connect both the Butterfly simulator and the device for pumping leg muscles.

What muscles does the Butterfly exercise work?

1. Upper and middle parts
2. Anterior deltoid
3. Triceps with biceps.
4. Oblique abdominal muscles.
5. Serratus anterior muscles.
6. Clavicular brachial muscle fibers.

Features of the popular device

The Butterfly simulator cannot be used as the only means for gaining mass. They will not be able to replace the bar with dumbbells. In other words, exercises on this device are not considered basic, they are isolated. During the training process, mainly the chest muscles are included in the work. According to many athletes, this is the main drawback of the device.

But regardless of this, the professional Butterfly simulator is quite popular among athletes. This is due to the fact that with its help the pectoral muscles can be brought to perfection, as well as biceps with triceps. In addition, during the lifting of the bar, for example, there are vibrations of the hands, which this simulator is deprived of. For this reason, the muscles will receive a strictly defined load.

Professional athletes resort to the help of a simulator if it is necessary to correct the muscles of the chest, to give it a better shape. will be the ideal solution for those athletes whose goal is to keep fit.

Technique must be followed

There are several options for working on the device. With their help, it will be possible to work out a variety of muscle groups. For example, you can perform the exercise with your arms fully extended, or you can bend them at the elbows. Also, such simulators for the gym allow you to work while sitting with your back or facing the back of the chair. Due to this, the load is applied to different muscle groups.

1. While working on the simulator, the spine should be kept as even as possible, tightly pressed against the back. Feet should be firmly planted on the floor.
2. When performing the Butterfly exercise, you need to make sure that your arms are parallel to the floor. It does not matter if they are bent or straightened.
3. During the training process, the gaze should be directed forward. You can not overly strain the neck during the reduction of hands. The training process must be fully controlled. Hands should be tense both during mixing and during breeding. Relaxing them is not recommended.
4. It is not recommended to make jerks, all movements must be performed smoothly and slowly. Having completed the reduction of the hands on the simulator, it is necessary to linger slightly, and then start breeding, returning them to their original position. Exhalation is performed after mixing, inhalation - at the time of breeding. You need to breathe slowly.
5. It is important that the upper forearms are involved in the reduction, and not the wrists.
6. Performing the exercise, you need to feel that the pectoral muscles are working, that they are tensing. If this feeling is not there, then the athlete is doing something wrong.

Working out the pectoral muscles

To perform the Butterfly exercise for the pectoral muscles, you need to sit on a bench, after adjusting the chair to your height. The back must be pressed tightly against the back. The shoulder blades should be brought together, the chest should be pushed forward a little.

Grab the handles so that the forearms and shoulders form a right angle. They must be in the same plane. Due to this, the load will come more on the pectoral muscles, and not on the arms.

After that, you should begin to bring your hands together until the brushes are next to each other. In this position, you need to linger for 2-3 seconds, and then return to the original one. It is necessary to spread your arms until you feel a slight stretching of the pectoral muscles. Professional athletes recommend doing at least 12 repetitions. Approaches should be at least three.

By changing the angle of the back, the Butterfly exercise will load different areas of the pectoral muscles.

Tricks

1. Do not spread and bring your hands together abruptly.
2. It is not recommended to take your back off the bench.
3. It is impossible to perform the Butterfly exercise on the simulator and dumbbell breeding at once on the same training day. Otherwise, serious injury may result.
4. It is best to start mixing hands on the simulator after doing basic exercises for the pectoral muscles.

Pumping the trapezius and rhomboid muscles

Another fairly popular exercise. It is necessary to sit down so that the chest rests against the back. The legs should be spread out to the sides. The back must be kept straight. Grasp the handles with your hands and pull them gently towards you, and then just as smoothly return to the original position. The number of sets with repetition is the same as in the previous case.

What results can be achieved

1. Men will be able to see a clear relief.
2. Due to the uniform distribution of the load, muscle fibers will be worked out in a complex way.
3. For women, the simulator has a tightening effect, will help adjust the shape of the breast.
4. Bringing and spreading the arms on the simulator helps to purposefully work out only the chest muscles.
5. "Butterfly" will help those people who have had injuries of the shoulder girdle recover in a faster time.

Is the exercise effective or not?

Quite often, you can hear from trainers that this exercise is completely useless. Is it really? To answer this question, a huge number of studies have been conducted, during which they studied how much these gym machines affect the growth of chest muscles.

The conclusion is this: the exercises performed on them belong to the category of “grinding”, but do not contribute to mass gain. In other words, training with this device will help improve the shape of your breasts, but will not make them bigger.

Among the significant advantages, it should be noted that the load remains constant during the entire movement. For example, in the case of dumbbells, the resistance will decrease at the top of the trajectory. In the case of the "Butterfly", this indicator remains unchanged both when mixing and when spreading the hands.

Conclusion

In this review, we tried to figure out what the Butterfly gym equipment is. The exercises performed with their help are quite popular. We hope that the article helped to understand why this device is needed.

The B butterfly is one of the most difficult swimming styles. And today in the article we will talk about how to learn to swim butterfly. The article describes the correct technique of butterfly swimming, as well as tips and tricks for mastering this style. I recommend that girls read the article about.

Key aspects of working on the butterfly style technique

The key aspects of butterfly style technique include the two most important elements - the wave-like movements of the body and the arm stroke. They are worked out separately and in combination with each other.

Many highlight the third key point - footwork, however, I consider it a continuation of the wave-like movements of the body. This point of view is quite consistent with the concept of the “front” butterfly technique that is widespread today.

Wave-like movements of the body

The central element, both figuratively and literally, of the butterfly technique is the wave-like movement of the body from head to toe. Sometimes they are compared to the movements of dolphins or a whip, but I believe that they are most similar to the repetitive actions of the whole body, resembling a wave in shape.

Starting with a slight movement of the head and chest, the force builds up as it passes "through" the body through the hips and legs and ends with the work of the feet, which generates a push of the whole body.

Head position and movement

The head is located in front of the body, cutting through the water during swimming, its position and movement is of the utmost importance and requires special attention.

It is necessary not only to coordinate the movement of the head with the actions of the hands during inhalation, but also to correctly position it during immersion in water. When tilting the head and immersing in water, the neck muscles should be relaxed and stretched, since water pressure is created on the head tilted down (as a rule, it falls on the area above the forehead), which, in turn, facilitates forward movement.

It is the head that "starts" the wave-like actions of the body with light repetitive movements or wiggles.

The swimmer does not need to make excessive movements with the head, since in this case the muscles of the neck do not relax, and the water pressure in the area above the forehead does not help the body to move forward.

As for the inhalation cycle, the head at this moment should deviate to a minimum from the line of translational movement.

Hip work and effective leg action

Probably the most important thing in performing body wave movements is the balance and completeness of the work of the hips, which includes not only vertical movements, but also pelvic thrusts.

It is worth noting that their performance requires the coordinated work of the back muscles during vertical movements and the lower abdominal muscles during pelvic thrusts, which illustrates the importance of the general physical endurance and preparation described above. Poor hip action, especially when it comes to pushing, is commonly seen in swimmers who are unable to perform well with just kicking. And it seems quite logical.

Efficient footwork means that the feet, both as they rise and as they descend, assume the correct position to generate propulsion in the water in a line just opposite the desired front line of motion. This is achieved in part by the high flexibility of the foot and ankle area. However, to obtain the desired angle of the feet, proper work of the hips is necessary.

The legs follow the hips as they move up and down. These actions are accompanied by a natural bending of the legs after the movement of the body. Next, the feet take a position in accordance with this wave-like movement of the body. In the absence of forward work of the hips, the wave-like movement of the body is interrupted, and in order for the feet to take the necessary position at an angle, the swimmer is forced, with special efforts, to bend the legs at the knees, while with the wave-like movement of the body, the legs bend spontaneously.

This is because the feet, being at the very end of the short wave line (from knees to feet, not from hips to feet, which would be correct), as a result require more bending of the knees in order to get into position at the desired angle.

This sudden movement of the knees, as a result, creates unnecessary resistance, not to mention additional stress on the muscles of the athlete, and reduces the return on the applied energy. In short, bending the knees in the correct wave motion allows the feet to assume the correct position and reduces water resistance.

Foot push - the final stage of the body movement

The push of the feet generates the driving force at the end of the undulating motion. Such a push engages the potential of the feet (which have taken the required position at the right angle), and the hamstrings.

This push can be seen as a source of additional momentum or an additional explosive movement that completes the wave of the body, like a whiplash or an exclamation point at the end of a sentence. In any case, the effectiveness of the push depends on the correct execution of the wave-like movement of the body.

However, there is one very important point - the swimmer needs to monitor the proportionality of the push, since too strong actions of the feet can cause a very strong wave of the body or excessive bending of the legs at the knees.

The push should be uniform, but at the same time sharp. The negative effects of pushing too hard will be discussed later in this article on push coordination and armwork. Below, the term "push" or "foot movement" will be understood as a complete wave-like movement, including a push with the feet at the end of the wave.

Although the push of the feet may seem to depend on the body's undulating movement, the practice of the push of the feet remains a very important part of the training program for butterfly swimmers. Their special development with the help of special exercises allows you to increase the endurance of the muscles of the legs, increase the flexibility of the feet and ankles and affects the correct functioning of the hips during wave-like movements.

These exercises can be performed in different positions - on the back, side or stomach, using a variety of tools, including boards of various sizes and long, short and monofins. Coaches should use monofins regularly, as this can significantly increase the effectiveness of training. Swimming with them helps to master the wave-like movements of the body (especially the hips), increase the flexibility of the foot, develop the endurance of muscles of different groups and the streamlining of the body.

The sets of exercises described below are designed to help improve the shape of the muscles of the legs and master or improve the wave-like movements of the body and the correct butterfly stroke technique.

Exercises

- A series of swims 3 x 200 meters, the body is extended or moving on the stomach with a board, increasing activity as swims 1-3, 4-6, 7-8 are completed.

- A series of 3 x 100m heats, hands down, passing the distance at maximum speed, the best average time.

Movement on the side. The lower arm is extended, the upper one is lowered, the alternation of the movement of the sides. This exercise allows you to work out the work of the hips behind or in front of the imaginary center line of the body.

Working with monofins. Pushing for 25 meters, followed by a short break for rest, a series of swims 3 x 100 meters, every 25 or 15 meters movement under water with the body extended (alternating actions on the back and on the stomach) plus movement on the side, alternating the left and right when turning over.

Vertical leg movements with load. Practicing direct vertical movements and balanced hip work.

Push and swim. Series of heats 3 x 100 meters, 50 meters swimmer only with the legs / 50 meters butterfly style, followed by a rest period, a gradual increase in load 1-3, 4-6, 7-8 (the sixth heat must be completed faster than the third, the eighth faster sixth).

Start. You need to do 25 repetitions; odd heats are performed underwater with only legs moving, even heats are performed in butterfly style.

The movement is only with the legs, the arms are lowered. The exercise is done in a snorkel mask with or without monofins. It develops the ability to relax the muscles of the neck in the presence of water pressure, which is created by the forward movement of the head, despite its slight swaying.

Hand cycle

The second key point of the butterfly style technique is the cycle of hand movement.

The immersion of both hands in the water follows the recovery period that accompanies the "fly" of the hands out of the water. These actions, together with the wave-like movements of the body, are the essence of the butterfly style swimming technique. In the years since the introduction of the butterfly style, many successful swimmers have demonstrated a wide variety of variations on the basic technique.

Today the most popular is the "front" butterfly technique. In fact, this variation differs by focusing on the first part of the stroke or shifting attention from the zone behind the hips (i.e. legs) to the zone up to the hips (upper body). Various characteristics of this style of swimming have been successfully developed and demonstrated by outstanding swimmers and world record holders - Denis Pankratov, Michael Klim and Jenny Thompson. The evolution of Thompson's technique is particularly illustrative of the development of the butterfly technique.

The initial phase of the hand cycle

We will begin our analysis of the handwork characteristic of the butterfly style from the top of the cycle: the hands are extended above the head, the arms are located within imaginary boundaries extending from the swimmer's shoulders. From this position, the arms move in pairs forward and down. The strength of the forward movement decreases as it reaches a point just ahead of the line of the shoulders.

The arms complete their downward movement at a point below the appropriate level of the elbows while the fingertips turn down towards the bottom of the pool. At the same time, the palms turn inward, thus placing them along the swimmer's line of motion. This is what the ideal position of the hands in the “capture” position looks like.

After a slight relaxation of the arms and bending them at the elbow, the power phase of the stroke begins. It is accompanied by a withdrawal of hands to a line located directly opposite the intended front line of movement. As the arms pass along the chest line, the force of direct pushing the arms back decreases, the hands turn inward, and the lines of arm movement practically intersect at a point just behind the chest line. At this point, the palms turn and the straight stroke of the arms resumes, now close together.

It is best to start such a stroke earlier (approximately at the chest line), and not later. Taking the hands under the chest makes it easier and faster to exit the water in the final stage of the stroke, which, in turn, reduces the load. The arms maintain an ideal angle for a long enough uninterrupted period of time, as a result the swimmer is able to perform faster and more efficient recovery from the water. A late stroke leaves less time for the “accumulation” of forces for the withdrawal and recovery of the hands, which leads to their “sticking” at depth or to an inefficient long stroke.

Based on all the information above, the following question logically arises: at what point should the force applied to the stroke be reduced, and when should the hands be taken out of the water? The arms should push until maximum momentum is maintained just before the natural lift of the fingers that occurs at the bottom of the stroke.

Once the fingers begin to rise, the swimmer lowers the hips, leaving the arms unable to generate propulsion by pushing the water. The withdrawal of the arms from it during the "late" stroke is delayed, since the athlete does not have enough time to accumulate the forces required for a quick and effective transition to the recovery phase.

When using the "front" technique of the butterfly style, the arms push the water only to the end point, which allows to generate maximum propulsion, rather than wasting energy on an inefficient long stroke. It is also worth noting that due to the early stroke, the swimmer has the opportunity to accumulate strength for a quick and effective withdrawal of hands from the water and the transition to the recovery phase.

recovery phase

Proper arm withdrawal (besides the timely kick-off, which we will discuss later) helps the swimmer build up the energy to swing his arms over the water. They thus maintain the position they assume during the stroke and exit phase.

At this point, it is very important to relax your hands. Their compression or bending slows down the exit from the water. Also, such actions make it difficult for the forward movement of the arms and shoulders in the upper part of the relaxation phase before immersing the hands in the water. They should be as relaxed as possible, falling as a "dead weight" into the water. Thus, the swimmer has the opportunity to accumulate the greatest inertia to enter the water and start a new stroke.

For the "forward" technique of the butterfly style, relaxation of the arms, their ideal entry into the water, combined with maximum stroke efficiency and a quick exit from the water, allows for a quick transition to the power phase of the stroke and a more uniform forward movement.

Head movement - cycles of breathing and exhalation

The swimmer must ensure the correct position of the head - the face is directed down, the neck muscles are relaxed. The position of the head is very important during the cycles of inhalation and exhalation. At the very beginning of the stroke, it rises slightly and is in this position during the stroke with the hands. It then begins to descend as the swimmer's arms are out of the water and continues to do so during the arm relaxation phase.

During the inhalation cycle, the head movements are of a similar nature, in addition to the fact that in this case a slightly higher stroke intensity is required. This allows the head to rise higher so that the swimmer can inhale. It is worth noting that, as in the case of the exhalation cycle, the head should remain in its original position for as long as possible. As a result, when inhaling, the head bends slightly forward.

The traditional inhalation technique involves raising the head for inhalation, which stresses the muscles of the neck, the chin is lifted forward, this entails further lifting of the head. In the lowered position, the neck and head remain relaxed and are closer to the line of forward movement. Bending the head generates much less work of raising and lowering when inhaling compared to the traditional inhalation technique.

Viewed from the side, a similar inhalation technique (I mean a slight bending of the head) is typical for swimmers using the "front" stroke technique. For example, Pankratov, Klim and Thompson. When viewed from the front, with this inhalation technique, a smaller part of the head remains visible (especially regarding the chin). If you look at Pankratov, for example, from behind, it will be very difficult to distinguish these slight bends of the head during inhalation, which are accompanied by its limited up and down movements (the head has a more or less constant angle) from head movements during exhalation.

This is another benefit of slightly tilting the head while inhaling. This movement generates less stress on the neck muscles, and the arms and shoulders take on a looser position during the relaxation phase before sinking into the water.

Dipping your hands into the water

Remember how we talked about how the hands fall forward in the direction of movement, and the head and neck sink into the water.

It is necessary to ensure the simultaneous lowering of the hands and head into the water (this is observed during the exhalation cycle, when the head takes its original position).

Thus, according to the theory of stroke technique analyst Bill Boomer, the head and arms, when lowered into the water at the same time, generate a large propulsive force. This “mass throw” effect is enhanced by the additional energy created by dropping the arms into the water and bending the head forward.

The hands enter the water within lines that extend from the swimmer's shoulders when arms are outstretched. Their relaxation is very important, as it allows you to generate additional propulsion during the lifting of the hips and tilting the head forward.

At this point, the hands begin to move down and out and a new cycle of stroke begins. For this you need to have .

Wave-like movement of the body and the cycle of the hands

For each cycle of hand work, there are two wave-like movements of the body - one "wave" accompanies the front phase of the stroke, that is, lowering the hands into the water and tilting the head, and the second "wave" takes place during the completion of the stroke. There are successful swimmers who limit themselves to one undulating movement and, as a rule, specialize in distances of 200 meters, but this is rather an exception. The work of the hands, combined with constant periodic wave-like movements of the body, allows you to achieve maximum efficiency.

It is worth noting that the kicks with the feet should be sharp and directed along the main “wave” of the body. Excessive "hope" for the second wave as the arms complete the stroke phase is common in swimmers with late stroke technique. As a result, we have not only an excessive load, but also a breakdown in the rhythm of the work of the hands and body.

With the "front" technique, the second "wave" does not differ from the first and remains effective. It supports, rather than undermines, the critical moment of getting the arms out of the water and moving into the recovery phase, allowing you to better prepare for the power phase of the new stroke.

Butterfly swimming video

Sincerely, Vladimir Manerov

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