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19. POWER FLY 82 Power Fly Purpose
To add the arm pull and recovery to the butterfly body action.
Procedure
This drill has the same action as the previous drill, but you use no device and you continue repeating the pull and recovery down the length of the pool.
Put on fins. Start at the wall facing into the lane.
Push off underwater on your front in the Superman Fly position-about 2 or 3 feet deep (a). Start your dolphin kicking action. Do three or four dolphin kicks underwater, then move toward the surface to breathe.
Just as you reach the surface with your hands, pull with both arms to lift your body (b). Breathe when you reach the peak of your lift (c). As you finish the pull and begin the butterfly recovery with the arms, return your head down into the water, entering forehead first.
By the time you reach the dive, your arms are in front of you again and your head is down. Lock the thumbs up again right away. Get the hips up (d).
Finish the stroke with a strong kick. Look down while kicking under the water.
Repeat with three or four dolphin kicks underwater. Then, come to the surface and repeat the sequence. The sequence will now be pull, breathe, dive, kick.
Focus Points
Remember this sequence: pull, breathe, dive, kick.
Look down while kicking under the water.
Get your forehead into the water first after breathing.
After breathing, get your hips up above the surface.
Tip
Perform this drill by going across the width of the pool over alternate loose lane ropes. Begin to pull just as you reach the lane rope. Do not touch the rope with your arms; swim over it. This drill is fun and gives you good practice. Try to touch the lane rope as little as possible.