📅 Day 1 – April 26th: Butterfly Technique Mastery 🦋

Break it Down. Build it Up. Swim Faster.

At Catching Water, we believe in teaching butterfly step by step, breaking the stroke into smaller, easier-to-master pieces before putting it all together. Our goal isn’t just to make you faster—it’s to make you a smarter, more efficient swimmer.

🔹 Learn the Right Way. Swim Butterfly with Less Effort.

Butterfly is all about timing, rhythm, and efficiency. Too many swimmers muscle through the stroke, wasting energy. The best butterflies don’t work harder—they work smarter. Today, we’ll focus on:
✅ Dolphin Kick Efficiency – Making every kick powerful and controlled.
✅ Bodyline & Stroke Rhythm – Finding the perfect flow to move through the water.
✅ Catch & Pull Mechanics – Grabbing more water for better propulsion.
✅ Full Stroke Integration – Bringing it all together for a smooth, strong butterfly.

🔹 Session Breakdown 🔹

1️⃣ Dolphin Kick – The Heart of Butterfly 🔥

Your legs drive your butterfly, not your arms. We’ll teach you how to kick efficiently without wasting energy.

✔️ Generating Power From the Core – Not just kicking with your knees.
✔️ Small & Fast vs. Big & Powerful – Finding the right kick size for your race.
✔️ Connecting the Kick to Your Stroke – Timing each movement for max efficiency.

🔹 Drills:
💥 Vertical Dolphin Kick: Building strength & endurance in your kick.
💥 Kick with Arms at Side: Isolating the core to develop better undulation.
💥 Resistance Kick Work: Using fins and tempo trainers to build a stronger kick.

2️⃣ Bodyline & Stroke Rhythm – Moving Through the Water Efficiently 🌊

Butterfly isn’t about fighting the water—it’s about moving with it. We’ll teach you how to:
✔️ Stay Hydrodynamic – Reduce drag and move smoothly through the water.
✔️ Master the Forward Momentum – Keeping your stroke moving forward, not up and down.
✔️ Breathing Without Breaking Your Stroke – Learning the best timing for efficient breathing.

🔹 Drills:
💥 Single Arm Butterfly: Breaking down the stroke into easier, more manageable pieces.
💥 3 Strokes & Glide: Helping swimmers hold an efficient position in the water.
💥 No-Breath Butterfly: Teaching swimmers how to maintain rhythm under fatigue.

3️⃣ Pull & Recovery – Making Every Stroke Count 💪

Too many swimmers waste energy by pulling incorrectly or recovering inefficiently. We’ll refine your technique by focusing on:
✔️ High Elbow Catch – Learning how to grab the most water.
✔️ Wide vs. Narrow Recovery – Finding the right balance between power and efficiency.
✔️ Smooth vs. Aggressive Stroke – Adjusting your stroke based on race distance.

🔹 Drills:
💥 Sculling Drill: Learning to feel the water for a stronger, more efficient pull.
💥 Butterfly with Freestyle Recovery: Teaching swimmers to relax the arms while keeping momentum.
💥 Delayed Recovery Drill: Slowing the stroke to focus on efficiency & power.

🏆 Why This Matters for You 🏆

Today, we’re not just swimming freestyle—we’re building the foundation of a faster stroke. By breaking it down into smaller pieces, you’ll be able to focus on what really makes you a better swimmer.

🔹 Takeaways from Day 1:
✅ A stronger, more efficient butterfly kick.
✅ A better body position & undulation to reduce drag and generate power.
✅ A powerful and smooth butterfly pull.
✅ A clear understanding of how all the parts work together.

🎁 BONUS: Every swimmer gets a blueprint with key butterfly technique tips to review at home!

🚀 Ready for Day 2?

Now that we’ve built the perfect stroke, it’s time to learn how to race it. Tomorrow, we’ll cover:
🏁 Starts & Breakouts – Exploding off the blocks with power.
🏁 Turns & Underwater Work – Carrying speed through every wall.
🏁 Pacing & Strategy – Finding your best racing speed for the 50, 100, and 200 freestyle.
🏁 Mental Focus & Race Execution – Building confidence for your next competition.

🚨 Don’t miss it! Day 2 is where we turn technique into speed and results!

📢 Spots Are Filling Fast – Secure Yours Today!

💰 $125 per session | 11:00 AM – 1:00 PM
📍 Location: St. John Bosco High School, Bellflower, CA
🎁 Includes a Catching Water Swim Cap & Competition/Nutrition Blueprint

📩 Sign up now 👇🏻

Questions?

We’re here to help! Contact us at info@catchingwater.us or +15623492231 for more details.

See you in the water! 💦🏊‍♂️🔥