Yanti's Swim Tip 2013 #2 - Other Strokes (Page 2)

I generally always put some other strokes into my workouts, often as IM's every 4-5 repeats within a set of 100's, or the first half of 50's or 100's (not free/free). This helps you incorporate the benefits of the other strokes into your freestyle, as well as mix it up with different muscles for a break. Fly is my personal favorite!

I don't know the standard teaching progression but I have taught kids and adults how to do it. I generally start with having them do dolphin kick with/without fins (just pop up to breathe). Then kick three or four times and do a pull (with fins). For some kids it is easier to start with one-arm drills, then use both arms. Gradually increase until they are pulling every two kicks, then establish a standard rhythm, then wean off the fins.  There are plenty of videos demonstrating correct technique.

In my opinion, the technique isn't particularly difficult (easier than breast) but requires a sense of rhythm, core strength (maybe more difficult for young kids), and definitely a good cardio base. Yanti can correct me on this but I think the propulsion comes more from the core and kick, plus maybe the lats, rather than the arms--you don't have to have incredible upper body strength to do passable fly.

Thanks for posting!  I know I really like breaststroke.  I do backstroke but am not too good at it.  I do feel like it helps my freestyle.

jami

I like this write up very much.  I was under the impression that newbies should never try different strokes - ESPECIALLY butterfly.  After reading your writeup and all the comments, I am sold on incorporating different strokes into a workout.  

Personally, I think the biggest benefit comes from the total body workout you get from doing all the strokes.  Each one of these uses different muscles.  I swam breast in high school - but don't do much of it now because swimming is a "recovery day" from biking and running and the frog kick just works the quads to much.  I like to relax my legs during my swim workout.  

I throw in a bit of backstroke from time to time - never butterfly because I think I developed an allergy to it after all the torturous butterfly sets our coach made us do when I was growing up.