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Kaitlin Sandeno is one of the fastest 200 butterfliers in the world, and her technique is nearly flawless.

As you watch her swim at race pace, notice how she swims with her whole body, not just with her arms and legs.

Here’s Erik Vendt at race pace. Notice that he also swims by using his entire body. Like Kaitlin, he initiates every kick from the chest rather than from the knees.

Here’s a closer look. Watch how the wave-like motion of Erik’s chest and hips helps him flow through the water.

Let’s watch from under water to see how the kick is really an extension of the chest and hips. First Kaitlin, then Erik.

Here you can see the link between Kaitlin’s chest and hips. As the chest goes down, the hips go up.

And as the chest goes down, the feet also go down. The kick begins with the motion of the chest and hips.

Another key focus point for butterfly is to take two kicks per stroke.

Watch how Katilin fits two kicks into every stroke cycle.

Here you can see that Erik has the same rhythm – two kicks per stroke.

He kicks his hands in…and kicks them out.

In this clip, let’s focus on Kaitlin’s ARMS. Watch how they stay relaxed and straight and low on the recovery. And notice how Kaitlin leads with the back of her hands.

Here’s another view that shows how Kaitlin keeps her arms straight and relaxed, and seems to throw them right over the surface.

Eri’s arms look much the same. He keeps them straight and low and relaxed. He leads with the back of the hands.

And he seems to throw his arms just over the surface of the water.

In these final clips, watch how Kaitlin sends her energy forward, rather than up and down.

Both swimmers have this in common. Watch how Erik sends his energy forward. He keeps his hips high, and tries to move forward rather than up and down.

Let’s watch as Kaitlin and Erik swim fly. They each have a favorite focus point, but watch for the things they have in common.

Whole-Body Movement…

Two Kicks Per Stroke…

Arms Low and Relaxed…

And Very Little Up-and-Down Movement.

These are the things that you can build into your own stroke.