One-arm butterfly

Butterfly using one arm only

Sometimes your technique can suffer after swimming just a few strokes of butterfly because of the exertion involved.

Performing this drill regularly will allow you to improve your technique and swim properly even when you are tired.

  • Begin by swimming with your legs only, keeping your arms extended out in front. Swim butterfly with one arm only.
  • Focus on the catch phase, underwater pull (your hand should emerge from the water as it passes your thigh) and arm recovery.
  • Remember to focus on all the other parts of your swim stroke: try and make your leg kick rapid and move your arms and legs as smoothly as possible.

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