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Two key takeaways:
• Use your body undulation to create lift through the chest so your arms can focus on moving you forward. Fly is rhythm first, strength second.
• Pinch your shoulder blades on recovery. Scapular retraction lets your back muscles carry the arms instead of muscling through with the front shoulders. Flow with ease.
This is the kind of detail we love breaking down — because fast swimming is built on mechanics, not just grit.