Butterfly

1. Butterfly What can you teach with a noodle, fins, and two Bungee cords? If you answered Butterfly, you’re on the right track!

2. Butterfly Underwater Dolphin Kick-Front • Fins • Image being a mermaid or dolphin • Hands to sides (do not use them) • Look at bottom of pool (the entire time) • Lead with forehead (on Front) • Use head to start body action • Push downward with forehand/keep changing head angle • Under water (deep)

3. Butterfly Underwater Dolphin Kick-Side • Fins • Image being a mermaid or dolphin • Perform dolphin body motion on your Side • Hands to sides (do not use them) • Lead with forehead • Use head to start body action • Under water (deep)

4. Butterfly Underwater Dolphin Kick-Back • Fins • Image being a mermaid or dolphin • Perform dolphin body motion on your Back (or upside-down) • Hands to sides (do not use them) • Lead with forehead • Use head to start body action • Under water (deep)

5. Butterfly Combination Front-Side-Back • Push off with your arms by your side • Kick 3-6 kicks on your front • Rotate to your side • Kick 3-6 kicks on your side • Rotate to your back • Kick 3-6 kicks on your back • Rotate to your side • Kick 3-6 kicks on your side • Rotate to your front • Kick 3-6 kicks on your front • Repeat

6. Butterfly Dolphin “Stitch” • Repeat Underwater Dolphin Kick EXCEPT on the surface of the water • Only back of head should break the surface of the water initially • As you push your forehead down, allow hips to come up • Allow feet to slide above surface then begin to kick down • “STITCH” the surface of the water (like sewing) • Order of body breaking surface of the water: • Head • Back/Shoulders • Hips • Feet

7. Butterfly Dolphin Drill with Breathing • Fins • Same motion as Dolphin Stitch • As your head breaks surface of water, raise your chin up a tad to get a breath (face is still looking down) • Breath every 3 kicks (or go as long as you can)

8. Butterfly Superman Fly • Fins • Repeat Dolphin Stitch with Breathing EXCEPT arms are extended above head, like Superman (NO sculling or pulling)

9. Butterfly Device

10. Butterfly Salmon Fly with Device • My version of the “device” • Use a 2-3’ bungee cord with a hook on both sides (round ones work best) • Noodle needs to have a hole on both ends • Stuff one end of the bungee cord into the hole at one of the ends of the noodle • Push it in so it is secure; twisting the hook a tad once it is inside seems to help • Use duct tape to secure the bungee cord inside the noodle (use little strips, making a semi-circle around the bungee cord and securing it on the noodle; repeat this multiple times with each time turning the noodle slightly • Once the little pieces are completed, use a full piece criss-cross across the top; then wrap a long piece around the end • Repeat on both ends of the noodle • Hook both bungee cords to the lane lines or side of pool • Ensure students go under the noodle rather then the bungee cord

11. Butterfly Superman Fly with Noodle Device (Salmon Fly with Device) • Noodle should be fairly close to wall • Push off wall • Go over noodle head first (1st) forehead enters water 1st (put chin on chest) • Kick 1-2 more dolphins under water

12. Butterfly Superman Fly with Noodle Device (Salmon Fly with Device) • Move Noodle further from the wall • Push off wall towards bottom of pool • Loop back towards surface • Plant feet on bottom of pool and push-off • Go over noodle head first (1st) forehead enters water 1st (put chin on chest) • Kick 1-2 more dolphins under water • Repeat without feet touching

13. Butterfly Superman Fly with Noodle Device (Salmon Fly with Device)

14. Butterfly Superman Fly with Noodle Device (Salmon Fly with Device) • Begin Superman fly • As you get close to the noodle, start to angle yourself upward so hands are headed right for the noodle, and your head will break surface just in front of the noodle • Just as your hands are going to touch the noodle, pull arms down as hard as you can to legs, lifting body over noodle (no touching the noodle with your body) • Go over noodle head first (1st) forehead enters water 1st (put chin on chest) • Kick 2-3 more dolphins under water • Repeat without device

15. Butterfly Parallel Arms

16. Butterfly Parallel Arms *Use noodle across lane • Repeat Superman Fly and Salmon Fly • Arms should be parallel to noodle device • Forehead enter water 1st • Clear noodle, kick downward, kick 3 more times • Repeat without device

17. Butterfly Recovery Phase

18. Butterfly Recovery Phase *Use noodle across lane • Repeat Superman Fly and Salmon Fly • Arms should be parallel to noodle device • Add recovery phrase (arms/shoulder roll over head) • Recovery phrase should be done as you are going over the noodle; forehead and fingers enter water at the same time “dive” • Clear noodle, kick downward, kick 3 more times • Repeat without device

19. Butterfly Power Fly (Breathing) • Repeat drill “Butterfly Stroke over Device” • Remove the noodle • Push-off wall hard; 3-4 dolphin bodies under water, then move towards surface to breathe • As you reach surface with hands, pull arms back • Breathe at peak of lift; shoulders back; chest lifted up • Finish pull/begin recovery phase, head goes back into water (forehead first) • @ dive, arms in front (overhead)/superman • Finish stroke with strong dolphin body; look down while kicking • 3-4 bodies (kicks) under the water • Sequence: pull, breathe, dive, kick • Can perform this over multiple noodle devices, spaced 1 full stroke and 4 dolphin bodies apart • Repeat with only rope instead of noodle • Repeat with no noodles or ropes; can use markers to assist students to know when to stroke and when to only do dolphin body (kick)

20. Butterfly 2 Noodle Devices in a Row:

21. Butterfly 3 Noodle Devices in a Row:

22. Butterfly 3 Noodle Devices in a Row:

23. Butterfly Controlled Butterfly Progression: • Do 1 complete stroke (pull, breathe, dive, kick/body) • Then stop • Repeat • Do 2 complete strokes, stop, repeat • Do 3 complete strokes, stop, repeat • Do 4 complete strokes, stop, repeat • Do 3 complete strokes, stop, repeat • Do 2 complete strokes, stop, repeat • Do 1 complete strokes, stop, repeat • Once competent start lengthening the distance: • Do 1/3 length of pool (slowly) • Do ½ length of pool (slowly) • Do ¾ length of pool (slowly) • Do full length of pool (slowly)

24. Butterfly Controlled Butterfly • Do 1 complete stroke (pull, breathe, dive, kick/body) • Then stop

25. Butterfly Controlled Butterfly • Do 2 complete strokes, stop, repeat

26. Butterfly Controlled Butterfly • Do 3 complete strokes, stop, repeat

27. Butterfly Controlled Butterfly • Do 4 complete strokes, stop, repeat

28. Butterfly Controlled Butterfly • Do 5 complete strokes, stop, repeat

29. Butterfly Controlled Butterfly Once competent start lengthening the distance: • Do 1/3 length of pool (slowly) • Do ½ length of pool (slowly) • Do ¾ length of pool (slowly) • Do full length of pool (slowly)