This week we look at two ways to hit the REFRESH button on your butterfly: changing your head position and changing the way you release your hands.  Both tweaks will help you achieve a higher stroke rate and may solve some persistent technique issues.  Come join us!

**Monday**

**Butterfly Drill: Short Release**

Changing from a long release to a short release may seem like a small change, but it can make a huge difference in your ability to swim butterfly.

<https://www.goswim.tv/lessons/1972-butterfly-short-release>

**Tuesday**

**Frentsos:  Butterfly Update – Eyes Up**

We started with a change in head position and depth to update Jerry Frentsos’s butterfly and help him achieve a higher stroke rate.

<https://www.goswim.tv/lessons/2336-butterfly-update-eyes-up>

**Wednesday**

**Worrell: Butterfly Head**

**Maintaining a stable head/neck alignment helps Olympian Kelsi (Worrell) Dahlia achieve a quick cadence in her butterfly.**

<https://www.goswim.tv/lessons/2324-butterfly-head>

**Thursday**

**Frentsos:  Butterfly Update – Early Release**

Changing from a late release to an early release of the hands helped Jerry Frentsos achieve a higher rate for his butterfly.

<https://www.goswim.tv/lessons/2337-butterfly-update-early-release>

**BONUS**

**Karlyn Pipes All Strokes: Butterfly Contrast Drills**

<https://www.goswim.tv/lessons/371-fly-contrast-drills>

**Friday**

**Kaitlin Sandeno:  Slow-Motion Butterfly**

Notice how Kaitlin initiates her arm recovery with a quick outsweep to the side…rather than pushing back toward the feet.

<https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno>

**Saturday**

**Wu Peng:  Fly from the Side**

Chinese Olympian Wu Peng also initiates his arm recovery with a quick sweep to the side, rather than pushing back.

<https://www.goswim.tv/lessons/1188-butterfly-from-the-side>

**Sunday**

**Butterfly Drill: Fast-Fin Fly 2**

One of the best ways to increase your butterfly cadence is to put on some fins and swim at above race pace.  Unnecessary amplitude may disappear, and you may find that a quick, short release of the hands happens automatically.

<https://www.goswim.tv/lessons/955-butterfly-fast-fin-fly-2>

**AI Meeting Summary**

**Adult Learn to Swim Series**

In the meeting, Glenn discussed the upcoming adult learn to swim series, focusing on butterfly techniques. He emphasized the importance of making the technique easier, increasing tempo, and simplifying the recovery. Glenn also mentioned a new video that came in, which he planned to show later. The meeting was attended by several participants, including Robert, who shared his plans to go on a swim trek in Turkey. Glenn also mentioned that he had a meeting with a coach from MIT, discussing the potential of involving more departments in athletics.

**Early Hand Release in Swimming**

Glenn discussed the importance of early hand release in swimming, emphasizing that it feels different than it looks. He explained that the early release allows for easier arm recovery and a faster tempo. Glenn also highlighted the need for coaches to film their athletes to accurately assess their technique, as the feel of the stroke can be misleading. He used examples from videos to illustrate the subtle differences between regular and early hand release.

**Swimming Techniques: Head Position and Breathing**

Glenn discussed the importance of head position and breathing in swimming, particularly in butterfly strokes. He emphasized that a higher head position allows for easier recovery of arms and better breathing, which can increase rate and tempo without increasing work. Glenn also highlighted the importance of body position and timing in effective propulsion. He used examples from Olympic swimmers to illustrate these points. The discussion also touched on the balance between breathing every stroke and generating power and speed.

**Swimming Techniques and Modified Exercises**

Glenn and Steve discussed teaching swimming techniques, particularly focusing on the butterfly stroke. Steve emphasized the importance of early release and the need for a non-destructive recovery. He also mentioned a book by Howard Furby on swimming, which is hard to find. Glenn shared his experience of teaching college swimmers using simplified techniques like "float diamond angel swing." Melinda suggested a modification for adults, specifically to squeeze the scapula while doing the angel movement to avoid shoulder strain.

**Butterfly Stroke Techniques and Contrast Drills**

Glenn discussed various techniques for teaching swimming, focusing on the butterfly stroke. He emphasized the importance of maintaining a natural body position and avoiding tension, particularly in the breathing stroke. Glenn also introduced the concept of contrast drills, which involve exaggerating certain aspects of a stroke to help students correct their technique. He highlighted the difference between a linear pullback and the traditional hourglass pattern, suggesting that a linear pullback could be a beneficial fix for some swimmers. Glenn also stressed the importance of not relying on arm movements to breathe, as this could hinder a swimmer's ability to perform the butterfly stroke effectively.

**Proper Technique in Butterfly Strokes**

Glenn discussed the importance of proper technique in swimming, particularly in butterfly strokes. He emphasized the need for a streamlined body position, with the head and chest close to the water's surface, and the hands entering the water with the palms facing down. Glenn also highlighted the significance of the kick, which should be powerful and controlled, with the legs driving the body forward. He shared examples of elite swimmers using unconventional techniques, such as triple kick butterfly, and the use of buoyancy to enhance acceleration. Glenn also stressed the importance of limiting the depth of the hands and the head during the stroke, and the need for a smooth transition between the catch and the pull. The team also discussed the differences in technique between elite swimmers and less experienced swimmers, with a focus on the role of flexibility and the release of the chin during the stroke.

**Swimming Techniques for Energy Conservation**

Glenn discussed the importance of conserving energy in swimming, particularly in long races like the 400 IM. He emphasized the need to avoid over-kicking and instead use the body's buoyancy to maintain momentum. Glenn also highlighted the technique of adding a third kick on the exit in the butterfly stroke, which allows for a more efficient race. He encouraged the team to visualize their goals and practice with fins to improve their swimming experience.

**Swimming Fins and Underwater Streaming**

Glenn discussed the importance of flexibility in swimming fins, recommending the use of cheap, flexible fins for adults. He also introduced a new tool for live video streaming underwater, which could be used for teaching and practice. The tool, which costs around $500, is cheaper than other solutions on the market. Glenn also shared a video of Dylan Carter, a master swimmer, who achieved a world record time of 23 seconds in the 50-meter butterfly. The team discussed the importance of timing in swimming and agreed to focus on this topic in the next meeting.

[**Dunder Swim Cam**](https://dunderpolecameras.com.au/products/dunder-swim-kit)


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May 13, 2025 - Butterfly Makeover for Adults