Fitter And Faster Drill Of The Week: Boom Drill

Welcome to the “Drill of the Week” sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.

This week’s drill is “Boom Drill,” a butterfly drill that emphasize the undulation, forward press, and power that is crucial to perfecting your butterfly stroke. Take a look at the video below to see the drill in action and read how to implement in your own swimming or with your team!

Pushing off the wall, kick out as if you were going to normally start swimming butterfly. During the breakout, initiate your stroke as normal until the recovery phase of your pull. Instead of completing the stroke, throw your arms behind you, by your hips, and press your chest forward to dive under the surface of the water. Continuing to dolphin kick, bring your arms back to the front and initiate the next pull in the same manner to move down the length of the pool.

This is a drill that focuses on three parts of the stroke: 1) whole body undulation, 2) using your chest to press forward at the end of your stroke, and 3) power in your pull. The diving element of this drill exaggerates the whole body undulation in the stroke and is almost akin to dolphin dives. By moving so drastically with each pull, swimmers will develop a greater awareness of where their hips and legs are during each stroke. Leading with the chest during each dive also emphasizes the forward press every swimmer should feel at the end of every pull. Finally, pulling back with arms to clear the surface of the water ensures a powerful pull that will get the arms out cleanly every time.

Boom drill is a great way to introduce butterfly timing and rhythm to beginning swimmers, but it is also a great drill for more experienced swimmers to check in with their stroke and continue to work on some of the basic elements of the stroke. Incorporate this into IM or stroke focused days to get the most out of this drill and the most out of your butterfly. Happy swimming!

Coaches and swimmers should take precautions to avoid shallow water blackouts when performing underwater drills. All training should be conducted by a certified and experienced coach. Coaches and swimmers who use these drills should do so at their own discretion. Learn more about shallow water blackouts

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