HOW TO: Attach training cord to a sturdy pole or fence at hip height. Slide hands into the paddle attachment and securely fasten. Step back so there is no slack in the cord and bend at the hips to just above 90 degrees. Keep a slight bend in your knees to avoid hyperextension. Begin butterfly stroke with high elbows and a powerful finish. When hands get to hips, slowly raise hands back up to the start of the pull. This is one rep. Continue to build a powerful butterfly stroke.

WHY: The Butterfly Catch exercise is essential for building a powerful pull outside the water. It targets your upper shoulders, biceps, lats and core. With the training cord, swimmers can slow down and focus on the "catch" part of the stroke, which is a critical aspect of butterfly. Doing this exercise consistently will increase endurance and strength so you can hang on and finish strong in the end of your race.