Moving forward, just like we did on the back, you're going to extend the hands out front to practice the same movement. You can see that our swimmer here is using a snorkel and fins so he can focus more on the movement. You can do it in position-11 or you can do it in streamline shown here.

The real key here is keeping the front end or the hands fairly stable, not traveling up and down.

You'll notice that the swimmer is really trying to send the hands forward. Even has he releases the head to air, not allowing the hands to fall or not allowing the hands to be used to push down on the water in order to lift him up?

That's why you practice this so much in the head-lead position. This becomes so important that we encourage swimmers to use some flotation so that their hands do not fall, that there's almost a stretch through the armpits as the chest presses in for a good butterfly.

The hands need to be very close to the surface on entry. They don't go straight down into the water. They go forward. So whether it's a pull buoy or you'll see here, our swimmers using a noodle again with the pull buoy, with breathing. The breathing should be done in rhythm. So maybe slow the rhythm down a little bit as you do this.

The focus, again, is sending the hands forward, so whether you use a pull buoy, a noodle, a kickboard, keeping the hands close to the surface is going to build a great feeling of how to enter the water and drive the energy forward in butterfly.

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Body dolphin on your stomach - hands extended