Full Body Check Up

Butterfly

Hands - Palms back during recovery
Hands enter at shoulder’s width
“Weightless” Hands

Elbows - Locked during recovery
High during catch and pull phase

Shoulders - Above Head during catch

Head - Early breathing
Head in before hand entry

Chest - Drops between shoulders
Begins body dolphin-ing motion

Hips - igh during hand entry
Lowest point during finish of stroke

Knees - Follows the motion of the hips
Control the amount of bend on the upbeat

Feet - Always on the same plane
Cannot pass each other (Flutter)

Hands - Thumb to little finger
Fingertips forward on entry(Directional Momentum)

Elbows – Locked during recovery
Bent 90 degrees during power pulling

Shoulders – Begins the arm recovery
Rotating on the axis (stacking)

Head - In-line with spine
Very still

Chest – At surface level ,sternum in and shoulders bowed (rounded)

Hips –Inline with shoulders (same plane)
No “sitting”
Hip drive the hand entry

Knees – slight bend on upbeat
below the surface

Feet – Toes pointed
Loose ankles

Hands – Stop and start in “streamline” position
Pinky’s up on outsweep

Elbows – Locked on outsweep
Above head on “catch”

Shoulders – Press over head on glide
Shrug during insweep to narrow your body moving forward

Head – Still on the breath
Tucked on the glide

Chest - Press chest into the water during outsweep to stop “early lift”
moving more forward than up during breath to recovery

Hips – High point on the glide
Low point on the breath

Knees – Together to start the kick
At “hips width” during initial press back

Feet - Flex on the outsweep
Point on the glide

Hands - Fingers pointed forward during extension (Directional Momentum)
Fingertips pointed down during catch

Elbows – High through recovery
High through extension and catch

Shoulders – Stacked
Near cheekbone during “Ride the Glide”

Head – Looking more down than forward
One goggle above/ one below during breathing

Chest – Pressing into the water (walking into a stiff wind
Transfer pressure from armpit to armpit

Hips – Constantly rotating
Creating all most of your power

Knees – Bent on the down beat, straight on the up
Within the width of the body

Feet - Toes pointed
Toes angled inward for more force