This is a great sculling drill that helps swimmers feel the rhythm of butterfly (and breaststroke) and connect the body's movement to that of the arms. The sculling at the front end of the stroke helps hold water well out in front of the body.
- Lie face down with arms extended. Eyes down, lean forward.
- Start the movement with the lungs, press forward and slightly down.
- Scull the hands out
- Then, lungs go forward and up
- Scull the hands in.
- Do this three to five times (slowly), then take a right arm-only butterfly stroke to breath.
- Repeat steps two through five, then take a left arm-only butterfly stroke to breath.
- Repeat the sequence for the entire length of the pool.
Do this drill slowly at first until you get the hang of it. Also, for fun, try using fins. Fins help the novice get the rhythm of the drill quicker. Work with your coach to make sure you're doing it right.