SG Sink Or Swim 

Why the “Queen of Strokes” Belongs in Your Triathlon Swim Program — Even If You’re Not Racing It   When most triathletes think of swim training, they think: freestyle. freestyle. freestyle. But what if the stroke you’ve been avoiding — the most physically demanding, technically complex, and misunderstood of all — could actually make you a faster, stronger, and more resilient  triathlete? Enter butterfly . Yes — butterfly . The stroke that makes even elite swimmers sweat. The

The Silent Key to Smoother Transitions, Reduced Drag, and Faster Medley Times   In the Individual Medley (IM), every stroke matters — but none is more sensitive to head position than the transitions between them. A slight lift of the chin during the butterfly-to-backstroke turn, a delayed return to neutral during backstroke, or a premature head lift in breaststroke can disrupt body alignment, increase drag, and cost you precious seconds. The truth? Your head isn’t just a pass

Unlock the Power of the Wave — Mastering the Core-Driven Motion That Makes Butterfly Fly   Butterfly is often described as the most beautiful stroke in swimming — but also the most misunderstood. Many swimmers treat it as an arm-powered stroke, flailing their arms and kicking wildly from the knees, only to tire out by the 50-meter mark. The truth? Butterfly isn’t about arms or legs — it’s about the body wave.   The real power of butterfly comes not from muscle strength, but f

Rebuilding Power, Preventing Injury, and Preparing for the Next Fly   Butterfly is the most physically demanding stroke in competitive swimming — a full-body explosion of undulation, power, and precision that taxes the shoulders, core, hips, and nervous system like no other. Yet too many butterfly swimmers focus only on the hard work — the sprints, the pullouts, the punishing intervals — while neglecting the critical recovery phase  that turns fatigue into fitness. The truth?

Mastering Oxygen Control to Swim Faster, Longer, and Stronger Under Pressure   In high-intensity swimming — whether it’s a 100m race, a brutal interval set, or the final 50 of a 200 IM — your lungs can feel like they’re on fire. Your heart races, your muscles scream for oxygen, and the urge to gasp becomes overwhelming. But the difference between fading and finishing strong often comes down to one critical skill: breathing rhythm . Breathing in swimming isn’t just about getti

Your Self-Guided Path to Flying Through the Water — Safely, Smartly, and Successfully   Butterfly is often seen as the most intimidating stroke — a whirlwind of undulation, timing, and power that seems reserved for elite swimmers with years of coaching. But what if you don’t have access to formal lessons, a coach, or even a team? Can you still learn butterfly on your own? Yes — absolutely.  With patience, the right resources, and a structured approach, you can teach yourself

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

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

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

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...

Building Strong Foundations Without Burnout — A Developmental Approach to the Most Demanding Stroke   Butterfly is often called the...

Simple, Safe, and Successful — Build Confidence and Coordination Without Overwhelm   Butterfly is often seen as the most challenging of...

Mastering the Art of the Low, Quick, and Rhythmic Breath to Conserve Energy and Sustain Speed   For distance butterfly swimmers — those...

Fly Smarter, Not Harder — The Elite Blueprint for Effortless Power, Rhythm, and Speed   Butterfly. The stroke that separates the brave...

The Secret Foundation Every New Flyer Must Master — Before the Arms Even Move   Ask any elite butterfly swimmer what the most important...

Unlock Speed, Power, and Efficiency in the Most Demanding Stroke   The butterfly stroke — often hailed as the most physically demanding...

The butterfly stroke is often seen as one of the most challenging yet rewarding swimming techniques. Its powerful undulation and...

The butterfly stroke is often seen as one of the most challenging swimming strokes to learn and perfect. Among its key components, the...

The dolphin kick off the wall  is one of the most powerful tools a butterfly swimmer can master. Often referred to as the fifth stroke ,...

The butterfly stroke is often seen as one of the most challenging yet rewarding strokes in swimming. It requires a perfect balance of...