Regular Modified Butterfly Drill

(1) Regular modified:

hands stop at your sides/thighs - after an underwater pull (whose goal is to thrust the chest as high out of the water as possible) -

and then you fall forward and do a dip - still keeping hands at thighs - and

then smoothly come up out of the dip by lifting the head as high as you can out of the water and

then recover the arms while vigorously thrusting into another dip.