Hydroverse Swim Coaching

Most swimmers think butterfly is hard because of the recovery or the kick…

But if your arm pull is not working properly, the whole stroke becomes heavier.

A strong butterfly pull helps you create forward movement, lift the body naturally, and time the breath without forcing the head up.

Common mistakes swimmers make:

❌ Pulling too wide
❌ Rushing the arms
❌ Pressing down instead of pulling back
❌ Lifting the head too much to breathe
❌ Losing power before the hands exit the water
❌ Recovering with too much tension

To improve your butterfly arms, focus on:

✅ Entering the hands in front of the shoulders
✅ Pressing the chest slightly down
✅ Keeping the pull strong and controlled
✅ Pulling back towards the hips
✅ Exiting the hands cleanly
✅ Staying relaxed through the recovery

The goal is not to fight the water.

The goal is to use your arms to create rhythm, power and flow.

If your butterfly feels exhausting after a few strokes, improving your arm pull can make a huge difference.

Save this and try it in your next butterfly session.

This is a great drill for swimmers who want to improve their butterfly rhythm, timing and body wave.

Butterfly can feel difficult when swimmers try to force the arms or lift the head too much. This drill helps you use the natural rhythm of breaststroke to build a smoother butterfly movement.

The idea is simple:

Start with breaststroke, then gradually connect the movement into butterfly.

This drill helps you work on:

✅ Body wave
✅ Timing between arms and kick
✅ Rhythm and flow
✅ Breathing control
✅ Forward movement
✅ Relaxation through the stroke
✅ Better butterfly coordination

How to do it:

1️⃣ Start with one full breaststroke
2️⃣ Feel the glide and body movement
3️⃣ Add a stronger dolphin-style body wave
4️⃣ Transition into butterfly arms
5️⃣ Keep the movement smooth and connected
6️⃣ Focus on rhythm, not power
7️⃣ Let the body lead the stroke before the arms

The goal is not to rush into full butterfly.

The goal is to feel how the body moves through the water and how the arms, breath and kick connect together.

Think:

Breaststroke rhythm.
Butterfly body wave.
Smooth transition.
Controlled movement.

This drill is especially useful if your butterfly feels forced, heavy or disconnected.

Try it slowly first and focus on flow before adding speed.

Save this drill for your next butterfly session.

This is one of the best drills to improve your butterfly without feeling overwhelmed by the full stroke.

Butterfly can feel heavy when swimmers try to force both arms at the same time, lift the head too much, or lose the timing between the arms, breath and kick.

Single arm butterfly pulls allow you to slow everything down and focus on one side at a time.

This drill helps improve:

✅ Butterfly arm pull
✅ Body wave
✅ Breathing timing
✅ Dolphin kick coordination
✅ Shoulder control
✅ Stroke rhythm
✅ Relaxation through the recovery

How to do it:

1️⃣ Keep one arm extended in front
2️⃣ Use the other arm to perform a full butterfly pull
3️⃣ Add a controlled dolphin kick
4️⃣ Breathe as the pulling arm finishes the stroke
5️⃣ Recover the arm smoothly over the water
6️⃣ Enter the hand in front of the shoulder
7️⃣ Keep the body moving forward, not lifting too high

The goal is not to pull as hard as possible.

The goal is to feel how the body wave, kick, arm pull and breath connect together.

Think:

Kick. Pull. Breathe. Recover. Flow.

This drill is great for swimmers who want to build a smoother, stronger and more controlled butterfly.

Comment “Bufferfly” and we will teach you how to implement this drill into your sessions.

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Do you want to know how to get faster with less effort?

Comment the word “SPEED” and we will get one of our coaches to get you started.

This week is all about strength, speed and efficiency.

At advanced level, it’s not just about swimming more distance — it’s about learning how to hold better technique when the intensity increases.

Week 2 of our advanced front crawl series focuses on building power through the stroke, improving speed control, and becoming more efficient with every pull.

This week is designed to help advanced swimmers work on:

✅ Stronger catch and pull
✅ More powerful front crawl rhythm
✅ Better speed control
✅ Improved stroke efficiency
✅ Holding technique under fatigue
✅ Stronger kick and body connection
✅ Faster but smoother swimming

The goal is not to fight the water.

The goal is to create more power with less wasted movement.

If your technique breaks down when you swim faster, this week will challenge you to stay controlled, strong and efficient even when the pace increases.

Strength gives you power.
Speed gives you confidence.
Efficiency makes it sustainable.

Want access to the full 12-week Advanced Front Crawl Training Plan inside our Online Swim Academy?

Comment ACADEMY and we’ll send you the link to join.

Have you tried this drill?
Let us know on the comments below!

This drill is a great way to improve your feel for the water and understand the underwater part of your front crawl stroke.

The idea is simple:

You swim front crawl, but instead of recovering the hand over the water, you bring it back forward underwater before starting the next pull.

This forces you to slow the stroke down and focus on what your arms are doing under the surface.

It helps improve:

✅ Catch position
✅ Pull control
✅ Feel for the water
✅ Body balance
✅ Stroke awareness
✅ Connection between both arms
✅ A smoother and more controlled front crawl

The goal is not to swim fast.
The goal is to feel the water, control the pull and understand how your arms move through the stroke.

This drill is especially useful for swimmers who rush their pull, lose connection with the water, or struggle to feel where their hands should go underwater.

Try it slowly first and focus on quality over speed.

Save this for your next session and follow for more swim tips!
Don’t forget to check out our online academy on Skool.

These 2 drills are perfect for improving your backstroke rotation, body position and stroke control.

A common mistake in backstroke is swimming too flat. When the body doesn’t rotate properly, the stroke can feel stiff, the arms can pull wide, and the kick often becomes disconnected from the rest of the body.

That’s why we use these two drills:

1️⃣ Backstroke Kicks with Shoulder Rotation
This helps you focus on staying long, keeping the head still, kicking steadily, and rotating the shoulders and hips smoothly from side to side.

2️⃣ Backstroke Arm Pulls with Shoulder Rotation
Once you can control the rotation with the kick, you add the arm pulls and focus on connecting the pull with the body roll.

Together, these drills help improve:

✅ Backstroke balance
✅ Shoulder and hip rotation
✅ Kick control
✅ Arm pull timing
✅ Body alignment
✅ Smoother rhythm
✅ More efficient backstroke technique

The goal is not to rush.

The goal is to feel how your kick, arms and body rotation work together to create a smoother and more controlled backstroke.

Try them slowly first, then build them into your normal backstroke swimming.

Want access to our online academy where you will have access to our lead coaches 1:1 as well as all our tutorials, tips and resources?

Comment “BACKSTROKE” and we’ll send you the link.

This drill is great for swimmers who want to improve their backstroke rhythm, rotation and arm pull control.

A common mistake in backstroke is swimming too flat. When the body doesn’t rotate, the arms often pull wide, the shoulders feel tight, and the stroke becomes less efficient.

This drill teaches you to connect the arm pull with the natural rotation of the shoulders and hips.

This drill helps improve:
✅ Backstroke body rotation
✅ Arm pull timing
✅ Shoulder control
✅ Body alignment
✅ Kick and pull connection
✅ Smoother recovery
✅ More efficient backstroke rhythm

The goal is not to rush the stroke.

The goal is to feel how the arm pull, shoulder rotation and body position work together.

Think:
Rotate. Pull. Recover. Stay long.

Try it slowly first and focus on control before adding speed.

Save this drill for your next backstroke session. And don’t forget to follow Hydroverse for more swim tutorials and tips.

Check out our online academy on Skool for personalised coaching, online support and access to ALL our resources.

This is a great drill to help swimmers improve their backstroke balance, body position and rotation.

Many swimmers keep their body too flat when swimming backstroke, which can make the stroke feel stiff, slow and harder to control.

This drill teaches you to rotate through the shoulders and hips while keeping a steady kick and a relaxed head position.

This drill helps improve:

✅ Backstroke body rotation
✅ Kick control
✅ Balance on the water
✅ Core stability
✅ Body alignment
✅ Smoother stroke rhythm
✅ Better connection between the kick and rotation

The goal is not to kick as hard as possible.

The goal is to stay long, relaxed and balanced while learning how the body should rotate during backstroke.

Try this drill slowly first, then build it into your normal backstroke swimming.

Save it for your next swim session and follow for more swimming tips and tutorials!
Don’t forget to check out our online academy on Skool.