𝐓𝐡𝐞 𝐏𝐞𝐫𝐟𝐞𝐜𝐭 𝐁𝐮𝐭𝐭𝐞𝐫𝐟𝐥𝐲: 𝐒𝐢𝐦𝐩𝐥𝐞 𝐆𝐮𝐢𝐝𝐞 𝐈𝐧𝐭𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧

Butterfly is the most powerful and impressive swimming stroke. It looks difficult, but it’s all about rhythm and using your whole body. This guide breaks down the butterfly into 5 simple, key points. We’ll show you how to swim a strong and graceful butterfly, step by step.

𝑻𝒉𝒆 5 𝑲𝒆𝒚 𝑷𝒐𝒊𝒏𝒕𝒔 𝒐𝒇 𝑷𝒆𝒓𝒇𝒆𝒄𝒕 𝑩𝒖𝒕𝒕𝒆𝒓𝒇𝒍𝒚

1. 𝙏𝙝𝙚 𝘽𝙤𝙙𝙮 𝙒𝙖𝙫𝙚: The Engine of Butterfly

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Trying to muscle through the stroke with only your arms and legs. This is exhausting and inefficient.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The power comes from a continuous, wave-like motion that starts at your chest and flows all the way to your feet. This is the dolphin kick body movement.

𝙋𝙧𝙚𝙨𝙨 𝙖𝙣𝙙 𝙍𝙚𝙡𝙚𝙖𝙨𝙚: Press your chest down into the water, which makes your hips go up. Then, release your chest and let your hips press down. This creates the wave.

𝖎𝖒𝖆𝖌𝖎𝖓𝖊: You are a dolphin or a mermaid propelling yourself through the water.

2. 𝑻𝒉𝒆 𝑻𝒘𝒐 𝑲𝒊𝒄𝒌𝒔: One Small, One Big

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Kicking only once per arm stroke, or kicking at the wrong time. This breaks your rhythm.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: There are two dolphin kicks for every one arm pull. They are not equal!

𝙁𝙞𝙧𝙨𝙩 𝙆𝙞𝙘𝙠 (𝙎𝙢𝙖𝙡𝙡): A small, stabilizing kick as your hands enter the water. This helps you set up your pull.

𝙎𝙚𝙘𝙤𝙣𝙙 𝙆𝙞𝙘𝙠 (𝘽𝙄𝙂): A powerful, propulsive kick as your hands are pushing back under your body. This is the kick that drives you forward.

3. 𝑻𝒉𝒆 𝑷𝒖𝒍𝒍: A Powerful Keyhole Shape

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Pulling straight back with your arms. This doesn’t catch enough water.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The arm pull follows a “keyhole” shape. Both arms move together symmetrically.

𝘾𝙖𝙩𝙘𝙝 (𝙊𝙪𝙩): Your hands enter the water about shoulder-width apart and sweep outwards slightly to catch the water.

𝙋𝙪𝙡𝙡 (𝙄𝙣): Your hands then pull inwards under your body, towards your belly button.

𝙋𝙪𝙨𝙝 (𝘽𝙖𝙘𝙠): Finally, you push the water back past your hips. This is the most powerful part of the pull.

4. 𝑻𝒉𝒆 𝑹𝒆𝒄𝒐𝒗𝒆𝒓𝒚: Relaxed Arms, Thumbs Down

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Using too much energy to lift your arms out of the water, or having them bent and sloppy.

𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: The recovery should be a relaxed, sweeping motion over the surface of the water.

𝑳𝒐𝒘 𝒂𝒏𝒅 𝑭𝒂𝒔𝒕: Keep your arms low to the water, almost skimming the surface.

𝙏𝙝𝙪𝙢𝙗𝙨 𝘿𝙤𝙬𝙣: As your arms exit the water, your thumbs should be pointing down. This helps relax the shoulders.

𝙒𝙞𝙙𝙚 𝙎𝙬𝙚𝙚𝙥: Your arms sweep out to the sides and then forward to enter the water again.

5. 𝑻𝒉𝒆 𝑩𝒓𝒆𝒂𝒕𝒉𝒊𝒏𝒈: Quick and Low

𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺: Lifting your head too high or for too long. This causes your hips to drop and kills your momentum.

 𝗧𝗵𝗲 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻: Breathing should be quick, low, and timed perfectly with your body wave.

𝘽𝙧𝙚𝙖𝙩𝙝𝙚 𝙁𝙤𝙧𝙬𝙖𝙧𝙙: As your hands finish their push and start to exit the water, your body will naturally lift. This is when you lift your chin forward (not up) to take a quick breath.

𝙃𝙚𝙖𝙙 𝘿𝙤𝙬𝙣 𝙀𝙖𝙧𝙡𝙮: Your head should be back in the water before your hands re-enter.

𝙩𝙞𝙢𝙞𝙣𝙜: Breathe every other stroke to maintain rhythm. Advanced swimmers may breathe less often.

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