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Arm-Leading Drill: Isolating Butterfly Arm Technique
Mastering the Pull, Recovery, and Timing — One Arm at a Time Butterfly is often described as a full-body wave — a seamless undulation from chest to toes. Yet the arms play a critical role: they generate lift for the breath, create forward propulsion, and set the rhythm for the entire stroke. But when both arms move simultaneously, it’s hard to isolate errors, correct imbalances, or refine technique. Enter the Arm-Leading Drill — a powerful, focused exercise that uses singl
SG Sink Or Swim
4 days ago4 min read


How to Manage Fatigue and Overtraining in Butterfly
Recognizing the Signs, Restoring Balance, and Training Smarter in the Most Demanding Stroke Butterfly is often called the “queen of strokes” — powerful, graceful, and undeniably impressive. But it’s also the most physically taxing, metabolically expensive, and technically unforgiving stroke in competitive swimming. When training volume, intensity, or poor recovery collide, butterfly swimmers are at high risk for fatigue, burnout, and overtraining syndrome — a condition tha
SG Sink Or Swim
Oct 223 min read


How to Use Swim Paddles to Improve Butterfly Stroke Power
Amplify Propulsion, Refine Catch, and Build Strength — Safely and Effectively Butterfly is the most physically demanding stroke, requiring explosive power from the core, shoulders, and lats. While technique is paramount, strategic strength development is what transforms a good butterfly into a great one. Enter swim paddles — one of the most effective tools to build stroke power, enhance water feel, and accelerate propulsion. But paddles are a double-edged sword: used corre
SG Sink Or Swim
Oct 154 min read


Vertical Kicking Drill: Strengthening Butterfly Legs
Build Power, Timing, and Core Control — One Dolphin Kick at a Time In butterfly, the legs aren’t just along for the ride — they’re the...
SG Sink Or Swim
Oct 104 min read
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