Training for Butterfly: Seven Special Secrets and Sets

This is the first in a series of four articles of special training sets designed to improve your swimming strokes.

1. BK – SK – FK – SK (Kick Drill)

The trick to great fly kick is to learn to kick with strong, flowing, even power and rhythm in both directions.

Try this drill:
Push off in with your arms by your side. Kick six kicks on your back, rotate to your left side and kick six kicks on your side, then rotate over to your tummy and kick six kicks on your front and rotate over again to your right side for another six kicks.

The aim is to keep a strong, even, flowing kicking movement throughout the drill particularly the first and last kicks after and before you rotate to a new position.

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