Butterfly is the stroke that intimidates most swimmers — and understandably so. When performed without a solid technique base, it is exhausting. But when you build it from the ground up with the right progression, it becomes almost effortless. Here is the exact method we use with our intermediate swimmers.
Phase 1: The Dolphin Kick (Weeks 1–2) Everything in butterfly starts with the dolphin kick. The kick does not originate from the knees — it originates from the hips. Practice the kick on your back first, then on your front with a kickboard. The two-beat kick pattern (two kicks per arm stroke) must become automatic before you add the arms.
Common error: Over-bending the knees and producing a bicycle-like motion. The legs should stay largely straight, with flexion only at the ankles.
Phase 2: The Arm Stroke Drill (Weeks 3–4) The butterfly arm stroke has three phases: catch, pull and recovery. The catch phase — where the hands enter the water and the elbows bend — is critical. Hands enter shoulder-width apart (not wider), and the elbows stay above the hands throughout the pull.
We use a "one arm at a time" drill during this phase. Swim with one arm in butterfly while the other is stretched forward. This lets you feel the timing and power of each arm independently.
Phase 3: Putting It Together (Weeks 5–6) Now combine the arms and the kick, but begin with two full body undulations between each arm stroke (three-count butterfly). This is slower but helps groove the timing before you compress it to the standard one-count rhythm.
Phase 4: Breathing Timing (Weeks 7–8) Breathing in butterfly must be timed precisely: you breathe forward (not to the side), as your arms exit the water and begin the recovery. The head should clear the water by the smallest margin possible — not thrown back, which breaks the body line and increases drag dramatically.
After 8 weeks of disciplined work through this progression, most intermediate swimmers can cover 25m in a clean, sustainable butterfly. The goal is efficiency, not power.
