Butterfly Stroke
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Breathing
Your breathing should not interfere with the rhythm of your stroke. Keep your head face
down in the water and under its surface throughout the stroke except when you need to
breathe. Tuck your chin into your chest to streamline your body. To prepare to take a
breath, move your chin forward as you pull your arms through the water, then lift your
mouth above the water to inhale as your arms reach your thighs. Return your head to
the water before you begin the next arm pull. Exhale just before you lift your mouth to
take a breath.
Hand and Foot Positioning
Once you have mastered the basic movements involved in the butterfly stroke, you can
tweak the positioning of your hands and feet to improve your speed. Keep your legs and
feet together, but not pressed together as if glued. Keep your legs apart just enough so
that you can turn your feet inward, making a shape that resembles a dolphin's fin. When
you place your hands in the water to begin an arm pull, focus on keeping your palms
facing outward. Your thumbs should enter the water first. This hand position allows for
the most powerful pull through the water. As you move your hands through the water,
imagine tracing the shape of a keyhole. Your hands should travel outward and in again
as they reach your thighs. Keep your hands above the surface of the water but as close
to it as possible when you move them forward to begin the next pull.
Hips
Many beginning butterfly swimmers focus on the arm pull and leg kick as separate
entities. The movement of the hips should unite these two elements of the stroke,
allowing the kick to propel the arms out of the water. Instead of powering your kick
solely with your knees and feet, allow your hips to roll with the natural rhythm of the
kicks.
Kick
The dolphin kick propels you and gives you power for your arm pull. Keep your legs and
feet together as you kick up and down, bending your knees to generate power. Do not
separate your legs or move them horizontally.
Timing
You should complete two dolphin kicks for each arm pull. Do not complete two kicks
before pulling your arms through the water. Instead, time the two kicks to coincide with
your arm pull and generate more power. Kick down as you put your hands into the
water, then kick back up to streamline the body as the arms pull through the water.
Complete a second kick as you pull your arms back out of the water and stretch them
out in front of you. The second kick should help to power your shoulders out of the
water to begin a new arm pull.
Breathing
Lift your head as you pull your arms through the water and rise to inhale before you
begin the next arm pull. As you bring your arms out of the water to start the pull, tuck
your head down and against your chest to streamline your body. Breathe in between
each arm pull.
Practice
You might find it difficult to synchronize the dolphin kicks with the arm pull. Practice the
two movements separately until you feel comfortable enough to use them together.
Swim with a kickboard to work on your dolphin kicks, or swim with a float between your
legs to work on your arm movement.
Legs
The butterfly stroke uses a dolphin kick in which both legs move at the same time. Keep
your legs and feet together. Kick your feet down as you put your hands in the water in
front of you. Then kick your feet up, bending your legs as you pull your arms through the
water. Kick your legs down again as you bring your hands out of the water and reach
forward for the next stroke.
Breathing
To take a breath, move your chin forward to lift your mouth above the water's surface
and breathe. Take breaths when your arms are even with your thighs at the back of the
pull stroke. Place your head back under the surface of the water before you begin the
next arm pull.
Head Position
Keep your head under the water and facing the bottom of the pool throughout the
stroke, except when you need to lift your mouth to take a breath. Keep your body
streamlined by pushing your chin against your chest when you have your head
underwater. As you pull your arms through the water, push your chin forward to prepare
to take a breath.
Step 3
Take a breath as your head comes out of the water and your arms propel forward into
the water. Your head and arms come back together like a diving motion and streamline
your body with another small dolphin kick.
Step 4
Repeat the same motion bringing your arms down by your side, propelling them forward
as your body comes out of the water and as you take a breath. Then dive your arms
back into the water, streamline your body and dolphin kick.
Step 3
Learn arm movements on land. The butterfly arm movements are in a large windmill
motion made with slightly curved arms. Pull both arms back with palms facing forward.
Circle them over your head with fingers pointing upward. Reach forward with palms
down until the arms are in front of you. As you lower your arms to your sides, flip the
palms forward again.
Step 4
Repeat the arm movements in water. Start in shallow water so you can stop after a
stroke or two to take a breath.
Step 5
Coordinate arms and legs. You should perform two kicks for each arm stroke. The first
dolphin kick occurs as you pull your arms up and out of the water. The second kick
waits until your arms are back to your sides.
Step 6
Use both kicks. The first kick should be stronger and propel you forward. Use the
second kick to help lift your head out of the water for a breath.
Arm Action
Both arms work simultaneously. A complete arm movement starts with the hands in the
water, elbows slightly bent, just in front of the head. The hands are then pulled
downward toward the feet, moving in a keyhole motion. When the hands reach the
thighs, they are pulled out of the water and thrown over the water, back to the starting
position. The hands should enter the water at an angle, thumbs first. The entry point for
the hands is in front of the head, between the shoulder and nose, with arms extended.
The arm movement is constant throughout the stroke and should continue without
pause.
Leg Kick
In butterfly, the legs also work simultaneously in an up-and-down motion. The feet
should be pushed together. A two-beat dolphin kick uses two strong kicks: The first kick
helps propel the arms over the water in the recovery phase, and the second kick is
performed as the arms are moving through the water. The arm movement and leg kick
together result in an undulating motion through the water.
Breathing
Breathing takes place as the arms are thrown over the water. The face comes out of the
water, with the natural momentum of the stroke helping lift the head. Breaths must be
taken quickly because of the continuous nature of the stroke. Swimmers typically
breathe on every second stroke but can breathe more or less often.
Rules
The rules for swimming butterfly are set by FINA, the Federation International de
Natation. For swimming butterfly legally in competition, the arms must be brought
forward together over the water and work simultaneously. For turns, the swimmer
should touch the wall with both hands together. The legs must also work together, which
means they should not alternate during kicks. Swimmers may stay underwater for a
maximum of 15 meters at the start of the race and after turns.
Body Position
FINA rules relating to body position state that when starting the race and after each
turn, you must keep your body on the breast. River City Swim League describes on the
breast as keeping your shoulders at a minimum of a 90-degree angle to your breast.
Arm and Leg Movements
Three rules regarding arm and leg movements include a requirement that you complete
all arm movements, whether forward or backward, simultaneously. You must also use
both legs simultaneously to complete all kicking movements. The third rule requires you
to touch the wall using both hands each time you turn, as well as at the end of the race.
When touching the wall, FINA states that your hands can be in or out of the water.
Technique
The final FINA rule states the when starting the race and each consecutive turn, you
must break the surface of the water by lifting your head by the time you reach the 15
meter mark and keep your body on the surface until the next turn. This rule allows you
to complete one or more leg kicks and one arm pull under the water, to help bring you to
the surface.
When I first heard the song by Castro featuring Black Stars striker, Asamoah Gyan,
I laughed my head off. How on earth is cheese sexy? When Ghana played against
England on 29th March, I heard the song innumerably on radio. Several exchange
of tweets with my elder and brother, A. Hammagaadji brought the topic. He lives in
the US, isn't a Ghanaian but wants to visit the country whose ladies are as sexy as
cheese. Fantastic!
Cheese was most likely discovered, probably by accident, rather than invented. I
guess someone left some milk out, forgot about it and the milk coagulated. The
individual may have been too hungry to throw it out, so tried it instead and found it
didn't taste as bad as anticipated. Over the next 4,000 to 6,000 years, no one
knows how the art of making cheese was slowly perfected. Below are some of the
reasons Ghanaian ladies are as sexy as cheese.
Etymology
The root of the English word “cheese” is the Latin “caseus”, which also gives us the
word casein, the milk protein that is the basis of cheese. Yes… Ghanaian ladies
know their roots. They know where they are coming from. Have you ever wandered
in town on Sundays after church? Ok, how about on Fridays? Ladies adorn
traditionally rich clothes ranging from kente to “ahwenepa nkasa.” The latter
literally means “good things don't speak for themselves.” Every lady however the
face, looks so good in what we call “African wear.” They show all the contours,
curves….you name them. I know very well that pastors suffer on Sundays when
they are on the pulpit because our ladies look so stunningly beautiful in their
local/African dresses. The Ghanaian lady also knows something about her culture.
They are polite, courteous, respectful and full of life.
Variety
Variety they say is the spice of life. Although most cheese is produced from cow's
milk, it can and has also been made from a plethora of milk-producing animals like
goat and sheep. The Ghana lady is the definition of variety. There are the short,
tall, black, fair, slim and stout ladies. Each one can sweep you off your feet. The
variety permeates every part of her life. She knows how to dress for every occasion
(some don't nowadays) ….what to do to keep her man happy….how to keep herself
fresh and attractive all the time. Seriously, the ladies rock! They know how to cope
with every situation and are supportive even in times of persecution and difficulties.
Natural
“A cheese may disappoint. It may be dull, it may be naïve, and it may be over
sophisticated. Yet it remains cheese, milk's leap toward immortality.” – Clifton
Fadiman. Everyone loves natural things. Natural food they say is the best. The
Ghanaian lady is natural. She isn't “made in China.” Her nails, hair and skin are
always a beauty to behold. I believe strongly that Ghanaian ladies are the best
when it comes to satisfying their partners in bed. Yeah, I said that because it is
true. “A dinner which ends without cheese is like a beautiful woman with only one
eye” Jean-Anthelme Brillat-Savarin says.
I must agree with Asamoah Gyan (Baby Jet) that Ghanaian ladies are sexy as
cheese. If you have one, take very good care of her. If you don't, you are really
missing out!
Articles by Nana Wireko
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