Butterfly body dolphin and one-arm fly

Setup

1. A lifeguard or qualified teacher on deck; three or four swimmers per lane, circle swimming with about 5 seconds between swimmers.
2. Fins help most swimmers feel the rhythm at this stage; keep them for the first sets.
3. On deck, show the wave: press the chest down, let the hips rise, then the knees bend a little and the feet snap down.

How it runs

1. 4 × 25 m body dolphin on the front, arms by the sides. Press the chest, let the hips follow; lift the chin forward to breathe every three or four kicks.
2. 2 × 25 m body dolphin with the arms stretched in front, same wave.
3. 4 × 25 m one-arm butterfly, the other arm long in front. Swap arms at halfway. Breathe forward, low, or to the side of the working arm.
4. Two kicks for every arm stroke: one as the hand enters, one as the hand pushes past the hip.
5. Rest 20 to 30 seconds between lengths; finish with an easy freestyle length.

Coaching points

• The wave starts at the chest and head, not the knees.
• Both legs kick together, feet close, toes pointed; a small knee bend, not a cycle.
• Hand enters about shoulder-width, in front of the shoulder, then catches and pushes back to the hip.
• Breathe with the chin just clearing the water and put the face back in before the arm enters.
• Keep lengths short and good quality; tiredness quickly turns fly into a struggle. Stop with any shoulder pain.

Common mistakes

• Bending at the knees only, so the body stays flat.
• Diving the head deep after each breath and bouncing up and down.
• Lifting the head high to breathe, which drops the hips.
• Missing the second kick, so the arm pushes the swimmer under.