Single Arm Fly Drills

A butterfly swimming drill.

This drill traditionally has been performed with one arm extended and one arm stroking. Focus on the kick timing of "kick your hands into the water" and "kick your hands out of the water". Accelerate the pull, and snap the hands through the finish and into the recovery.

For the recovery portion of the stroke, you can do one of three drill options:

Thumb-Tip Drag: Bend your elbow and keep it high. WIth your palm facing behind you towards your feet, stick your thumb down and draft is along the surface of the water. This drill helps keep your hands and elbows in the proper position at the hand entry.

Super-Dolphin: Over-emphasize the "dolphining" undulation of the stroke. During the recovery, reach up straight to the sky with your arm, and look up at your hand, Drive your upper body upwards as high as possible, and then dive forward as your hand enters out front, driving your hips upward. Feel the rhythm of the arms with the kick.

Standard Recovery: Keep the elbows slightly bent, and sweep the hands low over the water during the recovery. Drive your head more forward than upward, and breathe facing forward. Practicing this drill simulates the stroke without tiring the swimmer as quickly.

An alternate way of swimming the single arm fly drill is to leave the nonworking arm at your side. This drill works on connecting the finish of the butterfly stroke with the recovery. You will have the feeling of "throwing your arm away." Always concentrate on "getting in front" for an effortless butterfly stroke.

Article Source: http://www.sportspracticedrills.com

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