butterfly chronicles

- keep breath stable during reverse dolphin, just like while underwater dolphin kicks; breathe inwards into the diaphragm and then outwards; keeping enough breath to use for flotation.

- keep face stable, looking upwards and keep track of the water surface

- feel the whip of the whole body

- surface like a reverse breast stroke, but time entrance so that dolphin kick can resume naturally

freestyle changelog

- tuck in abs like dolphin kicks to allow energy from legs to be effective.

butterfly chronicles

- do reverse breast-stroke (facing upwards)
- do reverse dolphin kicks, 2 kicks separated by 2 reverse breast strokes
- kick starts from the legs, and upper body follow throw the energy, arching as needed.

freestyle changelog

use the twist
- to help the arm enter the water
- to rebound back to keep water level at the preferred position so we can do clean kicks.

butterfly chronicles

1. Push off -> breast stroke
2. Push off -> dolphin kick -> breast stroke
3. Breast stroke -> dolphin kick -> breast stroke
4. Breast stroke -> dolphin kick -> dolphin kick -> breast stroke
5. Underwater dolphin kicks with arms down - slow
5. Underwater dolphin kicks with arms down - rhythmic
6. Underwater dolphin kicks with arms forward
7. Surface dolphin kicks - deep
8. Surface dolphin kicks - rhythmical

freestyle changelog

- legs don't exactly "kick". they tackle the water.