Fingertip Drag

Drag your fingers through the water on recovery.  This will help with keeping your elbows high on recovery.  See video:

Dolphin Kick on Back

Push off the wall on your back in a streamlined position and doing a dolphin kick.  This will help with your butterfly kick and kicking from your core.  See video:

2/1

Complete two kicks and then one pull.  This will help with strengthening your kick.  See video:

One arm

Do three butterfly pulls with one arm and then three with the opposite side.  You can also do three normal fly strokes after that if you are able to.  This will help with your pull.  FYI:  If you aren’t able to do the full fly stroke yet, you can use the one arm technique during your workouts.  You can either do one arm down and the other back or do a certain number of strokes with one arm and then switch. 

See video:

Dolphin Kick

Push off the wall on your stomach with your body in a streamlined position and your legs doing a dolphin kick.  This will help with your kick and kicking from your core.  See video:

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 fingertip drag free drill/25 free) on the 1:15

4×50 (25 dolphin kick on back drill/25 back) on the 1:15

4×50 (25 2/1 breast drill/25 breast) on the 1:15

8×75 (25 back/25 breast/25 free) on the 1:30

4×100 free descending in time on the 2:00

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×50 (4 50s back/4 50s breast/4 50s free) on the 1:00

12×25 (odd 25s one arm fly drill/even 25s free) on the :45

4×100 IM on the 2:00

2×200 IM (25 dolphin kick drill/25 dolphin kick on back drill/25 2/1 breast drill/ 25 fingertip drag free drill/25 fly/25 back/25 breast/25 free) on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 dolphin kick on back drill on the 2:00

20×25 (odd 25s one arm fly drill/even 25s fly) on the :45

10×100 (50 fly/50 free) on the 1:30

5×200 IM descending in time on the 3:45

500 easy swim (cool down)

= 4000