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In her book Swim Speed Strokes, four-time Olympian and former ITU world champion Sheila Taormina gives an in-depth approach to learning the swim strokes outside of the triathlete go-to freestyle. (Did you know that learning the proper catch of other strokes could dramatically help your freestyle?) One drill she offers to help with learning the butterfly kick also makes for a killer core workout.
Vertical Dolphin Kicking
Start with arms out of the water at a 90-degree angle (like a field goal), legs straight underneath you. Bend your knees, flex your hips, and begin the wave-like butterfly kick motion, using your entire core down to your toes to keep momentum. To add difficulty, put arms in a streamline position above your head.
Swim Speed Strokes
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