(1.) BREATHING DRILL – The swimmers swim 100s breathing every other stroke on the first length, every third stroke on the second and third lengths, and every other on the fourth length. Do not allow for variations with the pattern during the drill. (Tom Himes – N.B.A.C.)
(2.) BREATHING PATTERN DRILL – This drill should be done at the end of a hard workout when the swimmers are somewhat fatigued. Have them swim a set of anywhere between 8 and 12 50s butterfly. They should alternate breathing patterns, using 3-and-1 (meaning the swimmers take three breaths and then one non-breathing stroke, 2-and-1, 1-and-1, and every arm stroke breathing. This drill should be repeated over several days and you should discard the patterns that are obviously less effective until you find the one that is consistently faster. This pattern should be used in races. If there is no difference in speed between certain patterns, use the one that provides the greatest oxygen supply. (Ernest W. Maglischo – C.S.U. – Chico)
(1.) ONE UP DRILL – The swimmers kick on their sides with one arm up and the other arm at their side. They should concentrate on kicking both ways and moving their feet quickly. This drill helps to get the hips into the kick.
(2.) REVERSE FLY KICK – This drill is butterfly kick on the back. It can be done with the hands at the side for good hip movement and feel or it can be done with the hands extended for speed kicking and conditioning. Emphasize to the swimmers that their knees should not break the surface of the water and that they should kick both up and down. This can also be done with fins.
(3.) SWITCH KICKS – Swimmers do four kicks on their stomach, four kicks on their side, and four kicks on their back. This drill is good for getting the hips into the kick and for emphasizing to the swimmers that they must kick both ways. (Sherwood Watts – S.Y.S.)
(4.) TIMING DRILL – While on their stomachs, the swimmers do dolphin kick with their arms at their sides. They should emphasize constant head motion coordinated with breathing. (Bill Thompson – San Jose Aquatics)
(5.) UNDERWATER KICKING DRILL – Have the swimmers kick widths of the pool underwater. This can be done with their hands at their hands at their sides or extended out front in a tight streamline. They should concentrate on a tight kick from the hips.
(6.) VERTICAL DOLPHIN KICK – Have the swimmers kick vertically in deep water. This is a good drill for developing fast feet. They can hold their hands slightly out of the water for good hip movement and feel or they can totally extend their hands for a fast rhythm.
(1.) BORO DIVE DRILL – The swimmers dive in, streamline, and take two full strokes with a strong kick. They should emphasize driving the chest forward at the top of the stroke. This drill is great for getting the body to surge and the feeling of the stroke. (Edinboro University)
(2.) BROKEN 100s – This drill is done as a set of 4 x 100s. The first one is 25 right arm only and 75 full stroke. The second 100 is 25 left arm only and 75 full stroke. The third 100 is 75 right arm only and 25 full stroke. And the fourth 100 is 75 left arm only and 25 full stroke. The swimmers should concentrate on a clean entry at shoulder width, arms slightly flexed at entry, and a good underwater stretch. (Brent Rutemiller – S.A.C.)
(3.) COMBO DRILL – Have the swimmers take two left arm fly pulls, two full fly strokes, two right arm fly pulls, and two full fly strokes. They should not breathe during the two full strokes. This drill is good for timing and instills confidence in the swimmers in their stroke. (Tom Himes – N.B.A.C.)
(4.) EXPLOSION SPRINT – This is a short distance sprint for beginners to learn the timing of the stroke. They should emphasize the snap at the end of the stroke to help initiate the recovery. Short sprints will give young swimmers success and eventually confidence to begin longer efforts. (Bill Miller – C.U.)
(5.) 4-4 DRILL – Have the swimmers do four kicks followed by four full strokes. This drill helps teach the carryover between the kick to the full stroke. (Edinboro University)
(6.) FOUR STROKES DRILL – Timing tends to fall off when swimmers tire so have them take four full strokes then some type of drill for the rest of the length. They should try to build up to 6, 8 , and 10 strokes. This can be used for distance fly sets of 200 or 300 yards. (Dan Patton – B.S.L.)
(7.) ONE ARM FLY – Have the swimmers stroke with one arm while the other arm is extended out front. They can breathe to the side or out front. Have them concentrate on a straight arm recovery. They should enter thumb first so that they can start the outsweep with a good catch. The hand should accelerate under the body. This drill teaches kick, stroke, and breath timing.
(8.) TEMPO DRILL – Have the swimmers kick four times to establish the leg tempo. Then they should do two full strokes using that established tempo before repeating four kicks and two full strokes. (Bill Thompson – S.J. A.)
UNDERWATER PULLING DRILLS
(1.) FINGER PRESS DRILL – This drill is done as 12.5s or 25s with or without fins. They should concentrate on stretching their hands outward during the catch. Have them sweep their hands inward until the fingers touch. They should then accelerate the press backward with the fingers touching as long as possible until they separate for recovery. (Brent Rutemiller – S.A.C.)
(2.) FIST SWIM FLY – Swimming butterfly with the fist closed forces the swimmer to “grab the barrel” with the entire arm and helps with the high elbow catch. (Edinboro University)
(3.) HAND TOUCH DRILL – The swimmers swim full fly stroke touching their hands together at the point where the hands enter the water. This drill will help eliminate the problem of entering and beginning the pull too wide.
(4.) HEAD UP DRILL – This drill helps to correct a swimmer whose entry is too narrow. The swimmer swims butterfly with his/her head up while doing flutter kick. They should do four fly strokes like that followed by four strokes of regular butterfly with a dolphin kick. (Bill Thompson – S.J.A.)
(5.) PRESS-UPS DRILL – The swimmers press up on the gutter with a single dolphin kick. They should accelerate on the way up. This drill helps strengthen the upper body and emphasizes the coordination of the kick and the pull. (Sherwood Watts – S.Y.S.)
(6.) STRETCH DRILL – This is a good drill for the finish of butterfly races. The swimmers do several finishes from about 12-15 yards from the wall while concentrating on stretching into the wall with a strong kick and their head down. (Dan Patton – B.S.L.)
(7.) SURFACE DRILL – The swimmers work on the pull pattern by sculling and working the press through. They should recover underwater and breathe only during the pull. Be sure they snap their wrists at the end of the pull.
(8.) THREE FRONT – THREE BACK DRILL – Have the swimmers streamline and do three half pulls in front until their fingers touch underneath their chests. They then do three finishes pressing back to the point of recovery, followed by three whole strokes. (Dan Patton – B.S.L.)