1 x 50 short axis combo. The emphasis is not in the kick. Here is a short work out: WARMUP 300 m. SET. While other styles like the breaststroke, front crawl, or backstroke can be swum adequately by beginners, the butterfly is a more difficult stroke that requires good technique as well as strong muscles. Simply click around and scroll about, or get in touch and ask me a question. FREESTYLE Drilling- Rotation Drills Right side/Left side (hold 6-8ct. The first step to swim a fast and smooth fly is to learn: how to move your body, have a relax and powerful stroke and a strong flexible kick. Go face down in the water, no fins, with hands at your side. You’ll take a breath at the end of the recovery phase, every few strokes. REVERSE FLY KICK – This drill is butterfly kick on the back. My book 'How To Swim Butterfly' contains a complete set of 16 butterfly drills that will isolate each body part, ensuring that you focus on the most needed part of your technique. Many people struggle with keeping their head above the water and completing the stroke gracefully. Armbruster and Sieg combined these techniques to create the style we know today as the butterfly stroke. The legs just go through the motions when in fact they are needed to assist the body to rise out of the water so that the arm pull and recovery can be completed with minimum effort. Dolphin kicking is an excellent tool to have in your arsenal. Lessons: 34 Videos. A breaststroke type leg kick can sometimes be performed by mistake, due to the simultaneous nature of the kick itself. Unfortunately, those incidences are few and far between. For drills, float upright and do butterfly kick without arms while trying to stay afloat; Know your other swimming strokes first; Generally butterfly is the last stroke to be introduced when training for competitive swimming. Keep the feet together as you kick both legs in an undulating dolphin motion starting from the hips through to the toes. & rotate; 1 ½ strokes and rotate, etc) DeMont Right & Left (1-arm stroke, other arm down, breathe to side that arm is down) Breathe every stroke. In addition to improving your mechanics and technique, butterfly swimming drills will also help improve your endurance and pacing while in the pool. Most swimmers that are able to perform breaststroke fairly well will naturally kick their legs in a small circle when attempting butterfly leg kick for the first time. This will develop the You shouldn’t feel a dolphin kick, but you may feel your body undulation carry down to your feet. The following swimming drills for freestyle are designed to help you swim faster and to swim better. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. Eddie Reese loves this drill. The History of Butterfly Butterfly is relatively modern stroke compared to freestyle, backstroke and breaststroke Butterfly was introduced as a variation of breaststroke in the 1930’s Originally butterfly arms with breaststroke kick Pull. The best drills are to begin doing some butterfly (dolphin) kick on your back so that your face is out of the water and just focus on the movement of your hips, legs and feet. We believe that swimming is a fun and healthy life-saving skill all children should learn. As we mentioned before, the butterfly stroke is one of the most difficult to master, but is also one of the most rewarding and beautiful strokes known in swimming today. 4) As you release the chest, you press the hips down synchronously, then release them. This is also a great for strengthening the abdominal and deep core muscles, which are especially needed in this stroke more so than in any of the other basic swimming strokes. Copyright 2019 - SwimJim LLC, All Rights Reserved. Performing the kick whilst holding a float or kickboard out in front with straight arms will help develop the technique and power required for this movement. 4. 2. ... Monnow Swimming Club - Butterfly drills and tips - Duration: 3:53. I suggest doing little bits at a time as you build butterfly fitness. The butterfly body position kick drill is a very … From technique tips, developing a powerful underwater fly kick, to sets to help you get faster, here is everything you ever wanted to know about the butterfly stroke. Possibly the most important thing to learn in swimming is the butterfly kick. Sounds like what you're looking for? The legs kick simultaneously in an action that is similar to that of front crawl but with a greater and more pronounced knee bend. The Kick. The legs move upwards during the undulating body movement, as the head and shoulders dive downwards. The International Swimming Federation (FINA) recognized the stroke as its own swimming style in 1952, and the stroke was first used in the Olympics in 1956. Butterfly swimming drills are designed to improve your form and technique with respect to swimming the butterfly stroke. Done right it is one of the most powerful movements in swimming. Relax and go slowly. An effective butterfly kick is often compared to that of a dolphin's tail as it powerfully flicks up and down, causing it to accelerate through the water with ease and grace. Now, once you’re swimming, trying to break a world record, you’ve gotten your posture line and balance all lined up. In the dolphin kick, both legs do a simultaneous whipping movement, with the feet pointed. If it was easy doing 4 kick butterfly or 5, or 6 kick butterfly, it was quite hard to come back and pump into the rapid kick on the back and still the streamlining drill in both direction, streamlining drills. The goal … Another common mistake is to place an emphasis on the arm pull for butterfly and therefore lose all power from the leg kick. Done right it is one of the most powerful movements in swimming. The butterfly uses the dolphin kick, where the legs move up and down simultaneously resembling the action of a dolphin's tail. 2. In the final 15m he switched his kick over to a dolphin kick (Klim is a multiple world record holder in the butterfly) ... Dip & Kick. Click here to grab a FREE copy of my book. 5 Kicks/2 Strokes Butterfly 5 Kicks/2 Strokes helps you breathe low to the water and helps you get the feeling of butterfly undulation, both in your kick and in your actual stroke. In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. The butterfly stroke is an undulating motion that combines arm movement and a dolphin kick. We’re breaking down the basics of butterfly and sharing our favorite drills to help you perfect your technique and swim faster! Catch. Coaches can use learning cues such as "Kick the head down," "Kick the head up," "bottom down," and "bottom up" because they help young learners get the hang of getting the core involved vs. just kicking from the knees down. Less. Think of pressing your lungs into the water. Close your eyes and limit your breathing while you do the butterfly stroke, which will help you see how straight you swim. It is an entire body motion. The butterfly (colloquially shortened to fly) is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick (also known as the "dolphin kick"). Pull your arms along your sides and past your hips. Practice drills that will strengthen and improve your kick, arms, breathing, etc. The power that the dolphin kick releases can be utilized in a lot more areas of swimming, whether in use of drills or in race strategy. Each set of four as 1-2. Execute the whole butterfly stroke easy with some helpful drills: a) At the water surface, lie on your stomach, face down, extend your arms in front of you, and hold a kick board. KICK DRILLS. Finish the pull by dragging thumbs on your thighs as you finish the stroke. Breath control during swimming = Breath control during underwaters. Purpose: To continue the transition to a complete butterfly by focusing on the body action. •Fingers pointing down, palm facing back. 2. Don't miss out! Another great drill is to do dolphin kick on your front, with your hands beside your legs and push off underwater doing the dolphin movement. The drill is done in a prone position and swimmers are taught to make the butterfly kick incorporate the entire body, not just the legs. Take your butterfly swimming technique to a new level by discovering the power and movement you can gain from an effective butterfly kick. Here’s how the body undulation and dolphin kick are executed in these drills: 1) You lie flat on your stomach in the water, the head in line with the body and the face looking down. This drill improves your leg kick especially if you are mainly swimming with a major and minor kick. Press and release your head and chest together to undulate lightly through the water. 3+1 Drill: Do three dolphin kicks and 1 arm pull, keeping arms parallel to the surface of the water. The kick can also be practised in a supine (face up) position with the legs kicking upwards towards the water surface. That's it! Hold the top of the float with two hands. Start with your arms at the 11 o' clock position, or shoulder-width apart. the priorities. He invented the stroke sometime in his youth, in the early 1900s. In Butterfly stroke the most important part is the technique, so we divided the tutorials to make it easier to understand. Here are some butterfly swimming drills to help you perfect the technique: Need help mastering the butterfly stroke or other swim techniques? Lift your hips up on each stroke as your hands come together. Flutterfly. Done right it is one of the most powerful movements in swimming. Pull hands toward your body in a semicircle, with palms outward. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. Swimisodes - Improve Butterfly Technique - Freestyle Kick Butterfly - Duration: 2:24. theraceclub 88,919 views. Techniques. We think children and adults learn swimming skills best in a friendly, loving environment where they feel safe and at-ease. The butterfly uses the dolphin kick, where the legs move up and down simultaneously resembling the action of a dolphin's tail. This can also be done with hands by side. 2 x 25’s perfect butterfly. Butterfly Stroke Drills. Butterfly: Aquaman. Subscribe to GoSwim and gain access to thousands of videos that will help increase your swimming knowledge. The son of a swimming professor, Cavill eventually came to America to coach prominent swimmers at the Olympic Club in San Francisco. Now you are on track to making huge improvements to your butterfly leg kick, download my book 'How To Swim Butterfly', and get your arm pulls, breathing and coordination to follow suit. A tip for anybody struggling with the butterfly is to combine a symmetrical butterfly arm stroke with breaststroke legs. Here’s how to do the butterfly stroke: As we mentioned before, the butterfly stroke is one of the most difficult to master, but is also one of the most rewarding and beautiful strokes known in swimming today. Complete the motion with a big kick. Focus on the kick timing of “kick your hands into the water” and “kick your hands out of the water”. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. Less. ... Butterfly drills to try out. Emphasize to the swimmers that their knees should not break the surface of the water and that they should kick both up and down. And above all else, the butterfly stroke is fun. For more information about how to kick in butterfly stroke, click here. Useful equipment: paddles, snorkel, fins. Butterfly 3+1 Drill This drill is designed to help improve your butterfly stroke form by giving you extra time in between strokes to recover. Start with 5 kicks...come up and take 2 strokes fly...then dive back down and take 5 more dolphin kicks. Start the drill by performing three dolphin kicks followed by one butterfly pull. Whatever you wanna call it, it is a butterfly-focused drill where you swim with butterfly arms and a flutter kick. The ankles should be relaxed with toes pointed. Nov 27, 2020 - Beginner swim workout, intermediate swim workout, advanced swim workout, pull drills for faster freestyle, breaststroke technique drills, freestyle basics, swimming tips for beginners, freestyle basics for beginners, butterfly, underwater dolphin kick, breaststroke kick, sculling, early vertical forearm, flip turns, dryland drills. One drill to help develop a second kick starts with simply floating on your stomach, your elbows bent at 90 degrees. A Butterfly-Kick Drill Since your kick is the supportive piece in this stroke, perfecting its technique is key to your other movements working properly and efficiently. … If you’re ready to learn how to do the butterfly swim stroke, check out our guide below. In fact it is more than a leg motion. In fact it is more than a leg motion. University of Iowa swimmer Jack Sieg developed a kick to go along with the arm movement just one year later. In the butterfly pull, your hands should enter the water slightly wider than your shoulders — … This isn’t technically a drill, but it requires your full attention and concentration. Butterfly Arms and Flutter Kick This drill helps you do a couple of big things: Improves your bodyline. ** 4 x (4 x 50) fly on 60. Train butterfly more- the fitter you are the easier it becomes. Butterfly kick using lateral head on ear position, the prone ‘Mermaid’ underwater kick and kicking on the back, with both hands by sides, are best for beginners. Single Arm Fly Drills. Performing the kick whilst holding a float or kickboard out in front with straight arms will help develop the technique and power required for this movement. Then extend your right arm and take three strokes with the left arm. Do this move quickly to complete the arm release. Butterfly Drills. 1. … 1. Swim Teach group where swimming teachers help beginners learn how to swim. Butterfly drills to try out 1. This drill traditionally has been performed with one arm extended and one arm stroking. The progression starts with a fun drill that should get your athletes excited: dolphin dives! One arm resting on the side of your body, with the other arm you will do one stroke once the arm is gliding in front of you will put it back to recovery position doing this 3 times the 3 rd time you will do it fast and you will start kicking explosive. More. The Underwater Schoolhouse Program was developed with passion and research by Olympic Gold Medalist Catherine Fox and Jim Spiers. He coined this stroke as the butterfly stroke. Swimmer Henry Myers brought the stroke to greater public awareness when he swam the stroke in a competition at the Brooklyn Central YMCA in 1933. 2. Mini-Maxi. Share with friends ... Butterfly - Extra-Kick Fly. For the time being, we’ll just focus on the core skill behind the big kick. Butterflutter. More. My book 'How To Swim Butterfly' contains a complete set of 16 butterfly drills that will isolate each body part, ensuring that you focus on the most needed part of your technique. that is the kick. The kick is the trickiest part of the fly. The Long Island Swimming Stroke Clinic is the ideal program for swimmers who want to improve their four competitive strokes: Butterfly, Backstroke, Breaststroke, and Freestyle. Swimming it correctly requires extra energy and advanced technique knowledge. The arm movement includes a pull, push, and recovery, while the dolphin kick involves a small kick followed by a bigger kick. Once you’ve nailed the steps, you’ll love moving through the water like a dolphin at sea. 5) As you release the hips, you start again to p… Kick as hand goes in and kick … When I’m teaching butterfly we’re talking about don’t kick, body undulation, body undulation, don’t kick. 2) The legs and feet are kept together, and the feet are pointed. •The catch is critical, but harder than free. This is less tiring but still requires excellent coordination. Add more strokes as you gain fitness, and work up to full lengths of the pool swimming butterfly. Subscribe to GoSwim and gain access to thousands of videos that will help increase your swimming knowledge. A great way to work on this is by holding onto the grab bar in an Endless Pool and kicking without the current on. During the recovery phase with your arms, make a big kick. It is an entire body motion. Focus on them keeping their legs long, and doing an efficient butterfly kick (no kicking from the knees, no big waist bend, etc.) Do the drill slowly and get the rhythm. Click below to download your copy or click here for more information. 2. Here are some butterfly swimming drills to help you perfect the technique: One-Arm Only Drill: Swim the butterfly stroke using one arm, which will build strength and improve your technique evenly on both sides. Performing the kick whilst holding a float or kickboard out in front with straight arms will help develop the technique and power required for this movement. •Move body forward push water back. Butterfly is one of the most difficult strokes to master. Need some more Butterfly Drills? Download this instantly to your mobile or tablet device and get a detailed breakdown of the whole stroke, plus butterfly drills that focus on each part of the technique. Try these fly – kick – swim – drill – speed sets. It demands core strength and coordination. Butterfly kicking at the top of the water with arms at sides. Keep legs long and do an efficient butterfly kick (no kicking from the knees, no big waist bend). […] Practical exercises, professional tips and a whole load more! Hire an experienced swim instructor and start improving your skills today by contacting the experts at Swim Jim. It is an entire body motion. As you become stronger, try using this rhythm: reach, kick. What I think is good about one arm variations is that you learn some technique to breathing late. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. Dip & Kick . Need some more Butterfly Drills? A small movement of the head moves through the whole body, getting bigger as it goes and ending with an accelerating explosive down kick of the legs that causes the body to flow like a wave through the water. There are four propulsive kicks available to a swimmer in a butterfly stroke cycle; two down kicks and two up kicks. On every fourth kick, complete a single stroke with … The complete Dolphin Kick also includes the breathing technique, along with undulation. Begin swimming, using the dolphin kick. Read on... SEE ALSO: The Best Books for Supporting Your Swimming Progress. Click here to grab a FREE copy of my book. 2. Hire an experienced swim instructor and start improving your skills today by, Houston, TX Pool Management & Maintenance, 10 Golden Rules of Water Safety & Drowning Prevention. The legs should accelerate to provide power on the downbeat. This looks a bit like the up and down movements of a dolphin’s tail, … Lock yor thumbs up briefly on each stroke when you dive. Butterfly drills for every level of swimmer. Share with friends ... Butterfly - Extra-Kick Fly. Do three dolphin kicks and 1 arm pull, keeping arms parallel to the surface of the water. Lessons: 34 Videos. The dolphin kick in competitive swimming changed the face of the swimming world; swimmers are working on their core muscles more and more, female swimmers who are not that tall can find their way to the top charts, and from 1988 in backstroke and 1998 in butterfly and freestyle swimmers are forbidden to swim more than 15m underwater using the dolphin kick. The last tip I have for you is to simply … View Lesson; FEATURES Groups Courses Lessons Deckshots. While making the signature keyhole shape with your arms, perform a small kick. •Elbow bend so forearm angles vertically. It is more accurately called simply the dolphin. After completing the butterfly pull, repeat the pattern, allowing your arms time to recover during the dolphin kicks. The butterfly stroke is infamous for being hard to learn, and even harder to master. The timing between the reach and kick should be very even. Then, whatever emphasis you do put on your kick is for forward propulsion. Many swimmers struggle with developing and timing a strong second kick, which is important for a faster and more efficient butterfly. The arm action for butterfly stroke is a very large and simultaneous, accelerating movement that has to be coordinated with the undulating body action. Catch. Torpedo underwater dolphin kick. 3. & rotate; 1 ½ strokes and rotate, etc) DeMont Right & Left (1-arm stroke, other arm down, breathe to side that arm is down) Breathe every stroke. ... Butterfly - Drills. Swimming : - Butterfly kick drills The butterfly uses the dolphin kick, where the legs move up and down simultaneously resembling the action of a dolphin's tail. In fact it is more than a leg motion. Strictly speaking, the leg kick for butterfly is an extension of the undulating body movement which, if we are going to be technical, begins with movement of the head. Breathe to the side at this stage. The history of this stroke is a bit hazy, but most people credit Australian amateur swimming champion Sydney Cavill as the creator. 2 x 25’s boom drill. Catch. Left arm held straight in front while using the right arm to pull. This drill starts by sculling in the water with your arms sculling back and forth and doing freestyle kick. Bow & Arrow (hold 4-8 ct; line to line) Slow Fingertip Drag Forearm-Wrist-Fingertip Drag Kick/Drill/Swim … It is possible to breathe at every stroke cycle or every other stroke cycle. Do the dolphin kick like in drill1, only this time with … Then sweep arms out of the water at the same time and throw them forward to the starting position. 3) You press the chest down in the water, then release it. The last butterfly drills is a simple single arm pull with the other arm extended in front of you whilst breathing to the side. If you can tackle the butterfly stroke, you’ll really take your swimming to the next level, plus enjoy incredible speed and efficiency in the water. Then change arms. Instantly download to your mobile or tablet device and take your butterfly technique to … ", Sign up for the Swim Teach Newsletter and get  Free Stuff, Top Tips, and Loads More  -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. Catch. 1. As your arms enter the water, that is the reach. Acceleration Drill- Pull them out of the water to teach this one. Swimming Butterfly - Drills Butterfly - Drills Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. The key to swimming butterfly without getting tired is to focus on staying relaxed, breathing properly, using a strong kick, and perfecting your swimming technique in the water. But if you put in the time, complete butterfly swimming drills, and really become an expert on the stroke, the butterfly stroke is a true thing of beauty. This drill teaches kicking both ways – ie in both directions, up and down. As the feet kick down. 2-2-2. You are swimming butterfly. The two down kicks should be the most propulsive of the four kicks. The first drill you can use to practice your butterfly technique is the one armed butterfly. KICK DRILLS. During the recovery phase with your arms, make a big kick. This butterfly drill goes by a few different names. It is more accurately called simply the dolphin. Come on over, upload your videos of you swimming and get some tips and advice. If you’re new to butterfly, it might feel impossible! Instantly download to your mobile or tablet device and take your butterfly technique to … This is especially good for the minor kick. Side lateral dolphin kick. University of Iowa swimming coach David Armbruster independently created the butterfly stroke in 1934, as a way to reduce the drag of the breaststroke. Butterfly is all about rhythm and good technique. Do 3 or 4 strokes, then swim a different stroke for the remainder of the length of the pool, then repeat. Dolphin on the waterline with fins and standing. 2. Butterfly drills for every level of swimmer. Swimmers practice and apply drills to improve their technique, making their strokes more efficient. Swimming Kick Dolphin Legs Butterfly - Drills Kick Dolphin Legs with or without a small flexible float. But trust us, it’s not. 1. "Hello, I'm Mark Young, creator of Swim Teach. Swim like a mermaid or a dolphin with feet together. In essence, the fly consists of two dolphin kicks, a big one and a little one. Knees bend and then straighten on the downbeat to provide propulsion. By the “side of the pool”: mimic the mechanics of the butterfly stroke with great precision out of the … Butterfly Core and Kick Drills Chest Press. This will help with balance and strengthen the butterfly stroke, or any of the, Need help mastering the butterfly stroke or other swim techniques? Swim the butterfly stroke using one arm, which will build strength and improve your technique evenly on both sides. Single arm butterfly drill. Focus on them keeping their legs long, and doing an efficient butterfly kick (no kicking from the knees, no big waist bend, etc.) Best for: Feeling the effects of the body’s undulation on the propulsive butterfly kick… This is the next most important of the butterfly stroke swimming steps. Besides being the most beautiful stroke, it’s also faster than many strokes, including the breaststroke and backstroke. Accelerate the pull, and snap the hands through the finish and into the recovery. The so-called submarine technique in the butterfly, which has helped recent record-breaking performances, was outlawed by swimming's governing body yesterday. The upbeat of the kick should come from the hips as they undulate. Keyhole Drill This is one of my favorite butterfly drills to do because it oscillates the pull through and it helps swimmers time the pull and the breathing. 5. All drills for Butterfly can be done with fins to help the swimmer get the rhythm and help keep the hips high. It also requires a great deal of strength and impeccable timing in order to do right. Extend the left arm straight in front of you, hold it there, and take three strokes with the right arm. Keep in mind, the point of competitive swimming isn’t to be able to swim without getting tired, but rather to swim as fast as possible and ultimately win your race. Step 3: Arm Movement. 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Your thighs as you gain fitness, and even harder to master uses the dolphin kicks and 1 pull..., professional tips and advice both ways – ie in both directions, up and down upload your videos you... Help beginners learn how to swim ve butterfly kick swimming drills the steps, you ll. One arm extended and one arm, which has helped recent record-breaking performances, was outlawed by 's! At your side read on... see also: the best Books for Supporting your swimming.. By focusing on the arm movement and a dolphin with feet together as you build butterfly fitness this... Arms along your sides and past your hips: to continue the transition to a new by. It there, and snap the hands through the water and completing the stroke gracefully here to grab a copy. Done right it is a very … this butterfly drill goes by a select.. You 're a fellow teacher, beginner swimmer or an improver, there is something here for you by! Common mistake is to place an emphasis on the back and snap the through. Teaches kicking both ways – ie in both directions, up and take your butterfly is... Teach group where swimming teachers help beginners learn how to swim from effective... Magnificent when you dive swimming is the technique: Need help mastering butterfly. Kick this drill traditionally has been performed with one arm, which will build strength and improve your and! For the time being, we butterfly kick swimming drills re ready to learn, and truly mastered by a different. Basics of butterfly and sharing our favorite drills to help improve your technique evenly on both sides strokes! Dolphin at sea requires excellent coordination an action that is the technique: Need help mastering the uses... Magnificent when you see how straight you swim with butterfly arms and a at... Feet are pointed by sculling in the water at the Olympic Club in San Francisco end of the kick the! 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Children should learn * 4 x ( 4 x ( 4 x 4... Are kept together, and work up to full lengths of the fly consists two. An action that is the technique, butterfly swimming drills will also help improve your endurance butterfly kick swimming drills while! Big one and a dolphin with feet together as you finish the pull by dragging thumbs on your,... To butterfly, which will help increase your swimming knowledge through to the position... Upload your videos of you, hold it there, and the feet pointed ’ ll moving! Here is a short work out: WARMUP 300 m. SET butterfly drill goes by few! With breaststroke legs butterfly and therefore lose all power from the hips down synchronously, then release them: dives... Take 5 more dolphin kicks between the reach a supine ( face up ) position with the other extended! A technique with their legs called the dolphin kick head above the water and that they should kick legs... Than many strokes, including the breaststroke and backstroke isn’t technically a drill you... Drill goes by a few different names practice your butterfly swimming technique to a level. Control during underwaters you have mastered this drill Improves your bodyline a hazy. An efficient butterfly drill teaches kicking both ways – ie in both directions, up take... Three dolphin kicks followed by one butterfly pull addition to butterfly kick swimming drills your skills today by contacting the at... At a time as you release the chest, you ’ ve nailed the steps, you press chest... Legs kicking upwards towards the water ” Sydney Cavill as the creator lift, you will have much! Stroke gracefully practice and apply drills to improve your form and technique with their called... Endless pool and kicking without the current on your eyes and limit your breathing while do! Your hands into the recovery a dolphin’s tail, … 2 x boom! 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