Try to hit a consistent stroke count and even pace throughout the swim.Flutter kicks are basically exercises that target the glutes, thighs and abs. Breathe every two or three if possible concentrating on a relaxed, neutral head position and the “power on / power off” mantra. Swim only fast enough to maintain momentum and flow. Aim to be able to swim 800 – 1000 meters fly with fins easily and with flow and rhythm. One of the best ways to develop rhythm in fly is to do long reps with fins. ** 5 x (2 x 50 fly on 60 as drill 30 / explode final 20 meters with no breathing last three strokes to the wall). ** 8 x 50 fly drill on 60 (25 fast and with power / 25 easy but long strokes). Try these fly – kick – swim – drill – speed sets. The great swimming coach Einstein said training set designs are only limited by your imagination. To make it more challenging, as you improve try to breath every two or even three strokes. ** 3 x (8 x 25 fly countback drill on 40) ** 3 x (8 x 25 fly countback drill on 45) The aim over time is to do the same drill but over long distances and with shorter rests, a possible progression might be: Now increase your speed to 50 meter pace but maintain the same stroke count. Now hold the number of strokes you achieved in the fourth repeat and pick the pace up to 100 pace.Ĩ.
Do it again and aim to do it in one stroke less – hint: you can go up to 15 metres underwater. Great fly swimming is about combining maximum distance per stroke (long strokes) and speed (fast strokes).ģx (8 x 25 on 1:00). Best of all fly kick drill – Arms Folded Over Head This is a really fun drill and yet it actually helps build strength and kicking ability.Ĥ. At the end where all your swim gear now is, load up your kick board with your water bottle, pull buoy and fins (lay them on top of the board as if it was a table), hold the fully loaded kickboard straight above your head – arms at right angles to the water surface and kick 25 fly on your back. Same as above but carrying your kickboard overhead – arms at right angles to the water surface.įifth 50. Same as above but this time carrying your fins.įourth 50. Same as the first 50 but this time carrying your pull buoy straight overhead – arms at right angles to the water surface. Leave your bottle at the end of the pool and sprint 25 fly. The bottle should be pointed straight up to the sky and your arms at right angles to the water. A 25 fly kick on your back carrying your water bottle with both hands and straight arms. Lots of variations of this drill but I like Susie O’Neill’s version best.ĥ x 50 fly on 1:30 as (25 kick on your back / 25 sprint) – short course pool.įirst 50. Get a flowing rhythm going – Power On/ Power Off/ Power On/Power Off/Power On/Power Off…….you will be amazed how well this works! ** Power Off (as your hand – little finger first) exits the water. As you complete the one-arm fly, say to yourself: Do slow motion, one-arm fly with the resting arm by your side. But, as soon as your arms leave the water, it’s Power Off – long, loping, relaxed, easy arms in recovery. When your arms are under the water, it’s Power On – feel, catch then pull with power and acceleration. Without doubt the single most important concept in fly. 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. 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 trick to a great fly kick is to learn to kick with strong, flowing, even power and rhythm in both directions.
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