Butterfly progression

Swimming
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I haven’t swam in around 7 years. An injury (mild lower disc herniation) has forced me back in to the pool, as swimming is one of the few exercises I can do pain free. I don’t want to bang out endless freestyle laps. I’m not racing triathlon or masters anymore.

I would like to do a dedicated or focused fly block to learn something new. Prior to stopping swimming I was an adult onset masters swimmer, so, I’m not totally new to butterfly, but my focus like most here was more on freestyle. I raced the 200IM a couple of times but would seriously gas out after 50m. If the event was a 51m fly, I wouldn’t make it :blush:.

Can anyone recommend a YouTube series or something of progressive fly drills? Or a progressive set list? I’m not even sure what my goal is other than to improve my technique, and maybe swim a smooth 100 fly.

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BC, just be careful with that herniation, as you know fly requires a lot of flexibility through the lower back. Subscribe to Andrew Sheaff’s channel on YT and surf his videos. If you have even a basic fly understanding he’s got a wealth of information. If you need it broken all the way down to “how to get started” then these two are OK, but not great:
The 5 Best Drills for Butterfly Technique
Butterfly 101 tutorial | How to swim butterfly KNOWING NOTHING YET

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Thanks! I did a 100 dolphin kick the other day and it didn’t bug my back at all, so, I’ll take that as my gauge but yeah I’m only interested in doing things that are pain free at the moment. If it starts to bug me I’ll come back here and ask for a backstroke progression or something.