Advanced one arm butterfly (butterfly drill) [video]

Another butterfly drill that will help you improve your stroke rhythm, the pull and push of the arm stroke, and focus on getting the chest down in a more sustainable manner than the full stroke. From a head leading position, do butterfly with one arm only, while the other arm remains at your side. Breathing should be made during the pull and push phase and not during recovery. 

This drill is quite advanced and should be teached to beginners.

Body wave (butterfly drill) [video]

This drill is part of a butterfly drills series that will help you learn how your body should move during butterfly swimming. The other drills of this series, that I will try to describe in another post, are bowing, dipping, dolphin dives, weight shifting, deep to shallow dolphin, and back dolphin.

From a head leading float position, dip the head, then chest and flow this action down to your hips and feet to create fluid wave, and forward motion emphasizing the action high in the body. An advanced version of this drill is with your hands leading.

6 kick switch (freestyle drill)

This drill can be used effectively for feeling the length of the stroke and proper alignment. Moreover, it's a very good drill if you want to teach core centered swimming. You kick on your side for six kicks, your low arm is leading, the other arm is at your side. You then switch sides and arms positions and repeat. A more advanced version of this drill is with your face in the water while doing the kicking. You can also have your fingers touching the side of your body while switching sides and arms positions like you have a zip on your side and you are trying to zip (or unzip) it. This tip will also help you maintain a relaxed high elbow recovery.

Race strategy (defensive tactics)

Swimmers can use several defensive tactics to counter the offensive tactics described a few days ago.