Butterfly Drills for Intermediate/Advanced Swimmers

My all time favorite event is the 100 butterfly. I enjoy all events, but my hands-down favorite is the 100 fly. It is so bitter-sweet, challenging, and rewarding. My current best (as of late October last year) was a 1:05.00 in short course yards, which is definitely not where I want it to be right now. I am working very hard to achieve my ultimate goal this year of breaking a minute. This is a lofty goal, and I'm slowly but surely working my way there. Here are some drills that I find helpful and will be using throughout my training. Most I have tried, but there are a few I have not. I encourage you to implement them in any "100 stroke/drill choice" sets your coach gives you. Talk to your coach about whether these drills may be helpful to you. Always listen to their advice first. Sometimes, my coaches wouldn't let me do fly at practice that day or said that a certain drill would be too difficult. If you run into this issue, I advise you to go to a community lap swim at a local pool (along with practicing with you team) and just do a drill day. This was very helpful to me because I could do whatever drill I wanted and didn't have to worry about my coach not approving. Good luck if you try them!

Body Position Drills:
-hands at sides dolphin kicking on front
-streamlines off the wall
-butterfly skull with dolphin kick (shallow arm circles)
-hands on head with a dolphin kick
-finger tip flick (just emphasizing the flick of the stroke when your hands exit the water)
Kick Drills:
-the vertical kick (arms crossed over chest, dolphin kicking)
-underwater length shimmers (underwater dolphin kicking on your back all the way across the pool)
-side kick (you are rotated to the side, under the surface of the water, with the bottom arm extended and dolphin kicking)
Arm Drills:
-windshield wiper skull
-snow angel (exactly what it sounds like; dolphin kicking with hands gently skimming the surface with each pull)
-3 3 and 3 (three left arm, three right arm, three both)