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| | Fly - Intermediate
- After mastering the basic butterfly technique, it is time to put the power into the stroke.
STEP ONE 
- If you use your head in the right way, it will make your butterfly look much smoother and will help you to get your undulation right.
- Tuck your chin into your chest when your head is under water, pushing it forward as you pull so that you will be ready to breathe.
- Ensure your head goes back into the water before your hands go in again.
- This is not easy and will take a lot of practice.
- Kicking well will help the undulation as well as pushing you forwards through the water.
- Try keeping the legs close but not stuck together.
- This will let you turn your feet in slightly and make them more like the tail of a dolphin.
STEP TWO 
- Put your hands in the water with your palms facing outwards so the thumbs go in first, with the elbows slightly bent.
- This will improve your arm pull.
STEP THREE 
- Think about the shape of a keyhole - this is the shape you are trying to make with your hands.
- Once your hands are in the water, bend your elbows and pull your hands out, then in and then past your hips.
- When you lift your arms out of the water, keep them as near to the water as possible. Throw them over the water wide and low.
- Breathing time is slim, so breathe out hard just before your mouth comes out of the water.
- So, in order:
- Kick
- Pull the arms
- Kick
- Throw your arms over
- Breathe every stroke
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