Fly - Basic

• Butterfly needs both stamina and technique, but the body movements are not difficult because you will have done many of them before in other strokes.
• When racing butterfly, your arms must come out of the water on every stroke.
• They must not drag through the water when they move from your hips to the entry position.

STEP ONE

• Both of your arms work at the same time and keep moving throughout the stroke.
• Put your hands in the water in front of your shoulders and pull them towards your feet.

STEP TWO

• When your hands reach your thighs, lift them out of the water and throw them back to the start.
• You should keep your head in the water all the time, except when you need to breathe in.
• If you lift your head up at other times it will be almost impossible to get your arms over the water.
• The easiest way to breathe in is to push your chin forwards so that your mouth comes out of the water.
• It is best to do this when your arms are almost at your thighs.

STEP THREE

• The difficult part is getting everything in the right order, so:

- Kick your legs down as your hands go in
- Kick your legs down as your hands come out
- Keep your head down when your arms go over the water
- Keep your head down until your arms are near your thighs
- Breathe in quickly

• Remember to try to improve one bit at a time

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