West Hollywood Aquatics: Tips for Getting Through Butterfly Week

This week's stroke of choice is butterfly. Brian Olver once again gives some tips that can help you float like a butterfly. - JC

We've made it to the last pure stroke week – butterfly - before IM next week. And, I know how excited everyone is to do lots of butterfly!! To help you survive this week, below are a few clips. We need not look any further than Michael Phelps for an example of textbook butterfly. This first clip is of Phelps' world record breaking 200 fly at World Championships earlier this year. It is shot underwater, except at the end. Notice his streamline off the walls, and his full extension with every stroke.

(Time1:36) http://youtube.com/watch?v=dWCp0ooAu0I
This video is shot from a slightly different angle, which allows us to see how he gets his elbows up underwater to pull with his whole forearm. Additionally, for those just learning how to do fly, notice the timing of the kicks - one as his hands enter the water (shoulder width apart), and one as they exit the water.

(Time :16) http://youtube.com/watch?v=RlgHpvqbb-Y

This slow motion clip will give you an even better picture. He uses his full extension to really pull with his lats. Try to visualize yourself doing this the next time you do fly.

(Time :19) http://youtube.com/watch?v=S-F_5k4e1Y0

This final clip of Michael shows some above water footage. See how low his chin is to the water. He exerts his energy pulling himself FORWARD as opposed to up out of the water. You can also see in this clip how he pushes his hips up as his hands enter the water in order to drive himself forward even more, and keep him his body at the surface, rather than allowing his hips to fall vertical. Additionally, you can see how he actually LAYS his hands in the water which allows him to catch the water at the top of his stroke (this takes an extreme amount of shoulder strength).

(Time :53) h ttp://youtube.com/watch?v=o6wNjXj7zGk

And, finally, although this is not Phelps, it's a good head on view that demonstrates where your hands should enter, as well as the swoop of the hands to the middle of the body through your pull.