Fly - Advanced

• This is for swimmers who are now able to complete at least one length of butterfly without stopping.

STEP ONE

• The dolphin-like motion of the body through the water is known as undulation.
• Keep the hips moving up and down with the kick and stretch the arms forward as you put them into the water.
• This will stop you diving too deep. Try and keep the dolphin motion going but keep it close to the surface.
• You should be able to keep a good regular kicking action going all of the time.
• Now try to put some extra power into it by whipping the legs downwards each time you kick.
• Each kick should finish with the legs straight.

STEP TWO

• Using the keyhole pull described in the intermediate butterly, bend the elbows at the start of the stroke and keep them close to the surface.
• Use your chest and shoulders to press the hands to the feet. Keep the arms moving all the time.
• If you can, breathe every two strokes to keep your body streamlined.
• Try keeping your head down for one arm pull and then breathing on the next arm pull. Keep this going for as long as you can.

STEP THREE

• Every time you pull once with your arms, you should kick twice with your legs.
• This means that your legs will keep moving.
• Finally, do not let your arms stop after they enter the water.
• This will make the stroke much harder than it needs to be.

All site and any other club related information can be directed, via email, to webmaster@witham-dolphins.org.uk
Any information given and recorded is assumed to be correct. We cannot take any responsibility for any errors or misleading information that may occur.
W.M. Bulleid, M.S.W.Vaughan, Witham Dolphins Swimming Club and others that have contributed would assume the ownership of the portrayal style of any intellectual material that this site may contain
Copyright © 2008 Wayne Bulleid, Mitchell Vaughan, All rights reserved 2008. Witham Dolphins Swimming Club, Bramston Sports Centre, Essex, England