It is a shame to exclude it from your swimming regime simply because it looks so difficult. In fact it's a very graceful stroke, and as a swimming teacher I like my swimmers to have the opportunity to attempt it. Even if you don't master it perfectly, the progressive practices involved in learning it can provide a worthwhile and enjoyable experience, and improve all over suppleness and strength immeasurably.
Getting Started with Swimming Butterfly
When I first mentioned the word 'butterfly' to my ladies' swimming group, who are aged between 36 and 65, they were somewhat amused. "We'll never be able to do that," they cried. This particular group has been with me for four years, meeting on a weekly basis. They have learnt to master front crawl, breaststroke and backstroke and I felt they were ready to enjoy the practices for 'fly.
My pupils have been taught the "Shaw Method" and my aim with all pupils is to encourage the fullest enjoyment of the water. In the early stroke work I help them to address any fear and to feel how comfortable they are with their breathing. I combine the principles I have learned from the Alexander Technique with my own practices to enable me to teach my pupils how to swim butterfly in a relaxed way.
Initially the group were introduced to standing 'surface dives' and pushing and gliding (streamlining) below the surface. Wearing fins they were encouraged to undulate by using the whole of the body, starting with the head and shoulders, and moving down through the hips with their legs trailing in a relaxed and calm way. To help them get the feel of this I gently pulled each pupil by their hands in a streamlined prone position, whilst my other hand was placed on the upper back. This enabled me to gently undulate them and for them to feel they were slipping through the water with little resistance. They loved this exercise and began to link it to the movement of a dolphin. They began to flow through the water and were starting to get a really good feel of the water. Over several months they were introduced to different exercises to help improve flexibility, lung capacity and relaxation.
Arms were introduced by standing in shallow water with the head bowed and the body bent forward. With the shoulders at water level and the arms extended comfortably in front of the shoulders - the arm movements are simultaneous and continuous. They practiced the pull/push action and the over water recovery and then repeated it whilst walking up the pool. I asked them to try and visualize themselves flowing over and under the water.
We take a look at bringing the butterfly stroke together on page 2.
