Butterfly full-stroke timing

Setup

1. A lifeguard or qualified teacher on deck; three swimmers per lane at most, circle swimming with about 5 seconds between swimmers.
2. Put a cone on the deck at halfway on each side of the pool.
3. Swimmers should already be comfortable with body dolphin and one-arm butterfly.

How it runs

1. 4 × 25 m: three strokes of butterfly, then six easy freestyle strokes, repeated to the wall. 20 seconds rest.
2. 4 × 25 m: full butterfly to the halfway cone, then easy freestyle to the wall. 30 seconds rest.
3. 2 × 25 m full butterfly if the stroke holds together, finishing with a two-hand touch. Full rest after each.
4. If the arms start dragging through the water, switch to freestyle and finish the length; quality beats distance.

Coaching points

• Kick the hands in, kick the hands out: one kick as the hands enter, one as they push past the hips.
• Both arms move together: forward over the water, back together under it.
• Breathe early and low, chin forward on the water, as the hands push back; face in before the hands land.
• Throw the arms forward low over the water with the thumbs down slightly, hands entering about shoulder-width.
• Finish with both hands touching the wall at the same time, as the rules need. Check your competition's rules.

Common mistakes

• Breathing late, so the head is still up as the arms land and the hips sink.
• One kick per stroke, or kicks that lose rhythm when tired.
• Arms entering wide or crossing in, or one arm landing before the other.
• A one-hand or staggered touch at the wall.