@AndrewKSheaff: The second kick in butterfly i...

The second kick in butterfly is critical for developing speed.

In combination with the pull, it provides the power to carry swimmers through the recovery.

It also lifts the hips in the water so that the arms can be recovered smoothly and effortlessly.

It’s rare to see a fast butterflyer without two effective kicks.

Here’s a simple set that can be used to help swimmers train this kick, so it shows up in races.

3 Rounds through
4x12.5 Head up butterfly; fast
3x50 Butterfly; race

The head up butterfly forces the hips down, so swimmers have to execute a strong 2nd kick if they want to recover the arms effectively.

We force them to use the kick.

Then we move right into some race work where they try to execute these same skills at speed and with fatigue.

You can take the same concept and adjust the set to meet the needs of your swimmers, using it any training context.

It’s a powerful way to help swimmers learn to execute and sustain skills that matter.

The more drag butterflyers create, the slower they will swim.

They create a lot of drag with excessive up and down motion.

The higher up they rise in the water with the upper body, the lower they’ll drop with the lower body.