Strong arms means strong pulls

The keyhole pull should be working now so it is time to put some power into it.

Bend the elbows at the start of the pull and keep them close to the surface.

Use your chest and shoulders to press the hands to the feet. Keep the arms moving all of the time.

Changing your breathing rhythm

You will swim butterfly well if you breathe every two strokes as this will keep you more streamlined.

Try keeping your head down for one arm pull and then breathing on the next arm pull. Keep this going for as long as you can.

Adv: Step 1

Adv: Step 2

Adv: Step 3

Basic fly

Intermediate fly