ARM PULL

The butterfly arm pull is similar to that of the freestyle. The major difference, of course, is that in the fly both arms pull simultaneously. This means that compared with your freestyle pull, your butterfly pull will be shallower simply because you cannot roll your shoulders when both arms are pulling at the same time. (This lack of body roll is the chief reason the fly is unlikely ever to be faster than the crawl stroke.)

One of the most common mistakes people make in swimming the fly is trying to push the water straight back. It is tempting to do this, because it seems it would be the most effective way to propel yourself forward. Not so; as in all the strokes, you must always strive to push against still water. The most efficient way to do this in the butterfly is to have your hands describe an imaginary keyhole or hourglass pattern (see Figure 10.1).

Begin the stroke as your arms enter the water just wide of your shoulders, with your hands facing outward at about a forty-five-degree angle. Your arms are almost totally extended, with your elbows slightly higher than your hands so you can “catch” the water after the entry.

 Once you have caught the water, begin the pull—first outward, then down and back—and start to bend your elbows. As your hands sweep around the top of the “keyhole” and then toward each other, the elbow bend increases. It reaches a maximum of about ninety degrees when your hands come to within six inches of each other. During this time your palms gradually change position until they are facing slightly inward.

In the final phase of the stroke, your hands thrust almost straight backward past the hips. As you complete the arm stroke, the bend in your elbows decreases gradually and your palms face backward. Figure 10.2 illustrates the complete sequence of the butterfly arm stroke as seen from the front.

The final arm thrust (along with the second dolphin kick) should help drive your shoulders and upper arms out of the water, leaving only your wrists and hands under the surface. You are now ready for the overwater arm recovery.

The butterfly arm recovery is a rounding-out motion. Unlike the freestyle recovery, in which the elbows are held high, the fly recovery is executed with the elbows barely clearing the surface. This helps maintain a flat body position while minimizing the energy needed to lift both arms at the same time.

In performing the butterfly recovery, your arms should remain loose and relaxed. Allow the momentum generated by the underwater pull to carry your arms out of the water and forward, in a low, semicircular sweep. As you complete the recovery, your elbows become almost fully extended and your palms face down.

You’ve done it, by Jove, you’ve done it. Your first full butterfly stroke! And just like Pablo Morales (well, almost). Now you’re ready for the next stroke, and the next, and the next.