Want a faster butterfly turnover? Try the freestyle–butterfly drill: kick with a straight-leg freest

Want a faster butterfly turnover? Try the freestyle–butterfly drill: kick with a straight-leg freestyle flutter while performing a full butterfly arm recovery so your arms and body force a quicker hip snap and a smoother undulation. Do 15–20 m all-out bursts — 6–8 short repeats with 20–30 seconds rest — and focus on a tight core, chest‑down bodyline, and a crisp pop from the hips on every stroke. Practice this 1–2 times a week and within a few sessions you’ll start turning over quicker and cleaning up your timing in fly. Ideal to pair with a few core sets or dryland hip snaps for faster carryover.