Butterfly - Extra-Kick Fly

iswim

Here's a simple butterfly drill that incorporates a few wonderful aspects... relaxation and the opportunity to work on timing.
Why Do It:
If you need to work on a longer butterfly, this drill is great.  If you need a bit more work on your lungs, this drill is great.  If you need to discover the timing of your second kick, this drill is great.
How to Do It:
1). The drill is simple.  Swim butterfly, but after the hands land in front, throw in a couple of extra kicks.
2. When you're planning on staying under longer (which is sometimes necessary for masters swimmers, to slow down their stroke rate), you'll automatically dive a bit deeper on your entry.  The longer path you'll discover can be more comfortable for longer butterfly swims.
3. You're going to be under water longer, so it's easy to turn this into a semi-hypoxic training set.
4. The extra time you spend under water will allow you to plan on "kicking your hands out" to work on that 2nd kick of your regular fly.
How to Do It Really Well (the Fine Points):
When you're learning, or when you want to train using this drill, throw on some fins, or just try to go faster.  Also, try to get your head down and in line with your body during the underwater portion



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下面是一个简单的蝶泳技术练习，采用了一些松和计时非常精彩。

为什么：
如果您需要长蝶，这次练习非常有用的。如果你提高肺活量这个练习非常精彩。如果你需要发现你的第二次腿的时机，这次练习很精彩。

如何做到这一点：
1）这次练习是简单的。游蝶泳，但手要前移的时候，多打几次腿。
2。当你游长蝶时，，主动下潜深一点。你会发现可以更舒适较长的长蝶。
3。你要水再下，所以很容易变成一个半低氧训练集。
4。你在水中花点时间思考第2次腿的用来，然后更好的做手臂出水动作。

如何做到这一点非常好（细点）：
当然想利用这样的练习方式，一定要扔掉蝶蹼，并在水中保持头身保持在一条线的感觉。