What are some good exercises for competitive swimming?

What "dry land" exercises are useful for swimming (butterfly/cross-stroke)?

• At the moment, I'm doing push-ups, crunches, bicep curls, overhead presses, the invisible chair (the one where you lean against a wall for a set amount of time with your legs making a right angle), and one-legged squats~ish. What other exercises should I do to MAINLY help my butterfly. Cross stroke (freestyle) itself isn't a problem but for butterfly, I seem to lose a lot of energy while swimming and the strength in my kicks seem virtually nonexistant (hands do most of the work). Also, please point out what exercies that I am doing at the moment help improve my butterfly. ~note: I'm 5'2.5, male, and have size 7 shoes, tiny hands,123.5 lbs, 16 yrs old

• Answer:

  Butterfly uses a lot of your core, so try different types of crunches and Pilates. Technique also plays a pretty big part of butterfly, so make sure you're making the most of your stroke and not flailing your arms. Make sure your arms, head, and legs are coordinated. For example, when your head is down, your butt is up. You take a breath when you start your pull. That kind of stuff. Butterfly also requires shoulder strength and back strength. Work on those. Butterfly is, in my opinion, the most tiring stroke out there. Just keep training and you'll get better!