This month we are starting with = butterfly drills for X-Cel swimmers that can be used during drill sets in practice. Also attached is a link to some video drills.
Swimming Drills -
1. Board Kicking - Purpose - improve the 2nd kick due to limited undulation.
Kick, maintaining a non-stop rhythm of 1-2-3-4-1-2-3-4, holding the top of the board
2. "Big" Kick under - purpose - improve the unduation in the 1st kick.
Imitate dolphins by kicking underwater - hands at side - move the legs as one until, like the tail of a dolphin.
3. Side Dolphin - purpose - works both directions of the kick.
Dolphin kick on the side with hands back at the thighs. Optional: Extend the arm closes to the bottom of the pool and place the other arm at the side. To work back flexibility, try drill in a streamline position.
4. Corkscrew - purpose - work both the upbeat and downbeat.
4 Kicks on the stomach, 4 kicks on the right side, 4 kicks on the back, 4 kicks on the left side, repeat. Try to keep the kick continuous.
5. Hands Back - purpose - work on Rhythm
Dolphin kick on the surface, with hands held at the side and without a breath or with "limited breathing". Focus on continous, "full range" kicking and life the hips out of the water.
Video Clip -
Biondi Butterfly Drill - http://www.youtube.com/watch?v=rytpcq4X3TA
This is the Biondi Drill used to develop timing when learning butterfly. Make sure your body is arched upwards before you pull. Also helps to learn a quiet recovery.
The Biondi Drill is referenced in "Championship Swim Training" and is also referenced in the book "Swimming Made Easy" where they call is stoneskipper.
Second Kick - http://www.youtube.com/watch?v=fJeENNNK5Iw&feature=relmfu
Butterfly - 3-3-3 Thumb Drag - http://www.youtube.com/watch?v=vcXBaGI9pUE&feature=relmfu