Butterfly

What it is

A stroke where proper kicking and strength from the core and thighs make the kick the anchor point for the rest of the stroke. It can be difficult and complicated for new swimmers.

Essentials

• Powerful kick, long arms
• The kick drives the arms
• Hips up, arms in 11
• Arms pull and hip drop
• Throw hips up and recover
• Thumbs down, clap the back of hands above head

Progression

1. Introduce the motion first: slow, deliberate motions to learn the choreography. Focus on the motion over the swim or the power of the arms.
2. Layer in the arms and kick. Begin and finish each stroke cycle in position 11. After the arms push water down under the body, they flair outwards into "airplane" (arms wide, elbows straight, thumbs aimed down at the bottom of the pool). Sweep forward with the back of the hand leading. Clap the back of the hands over the head, finish in position 11.
3. Restrict full 25 swims; do them with fins first.
4. Slowly build to more strokes after initial streamline off each wall, up to full 25 swims and a 50.
5. Finally add breathing: tie the breath to the arms (arms in 11, then face in the water; arms near hips, then breathing).

Suggested sets in order:

• 3× streamline + 2 butterfly fly arm strokes
• 3× streamline + 2 fly arms with breath on #2
• 2× 25: 2 strokes fly then fly kick rest of the 25 with fins
• 2× 25: Fly swim to ½ way with breath in even strokes. Fly kick second ½ all with fins.
• 1× 50: 4 strokes fly swim breath in 2 and 4, then fly kick in solider rest of each 25. NO FINS.
• 2× 25: Fly swim. Breaths in even strokes.

What goes wrong

• Weak recovery (bent elbows, splashy recovery): usually from a poor kick and bad timing. Fix by focusing on hips up in position 11 and hips down when pulling arms underwater.
• Excessive fatigue (arms start to sink on recovery, position 11 falters, swimmer gets exhausted): most often the swimmer is using only the arms to move. Fix by focusing on the kick; the kick should provide most of the power at first.
• Breathing looks hard (swimmer breathing at the wrong time): the breath should happen as the arms pull water down; the face should be turning down and breath finished while the arms recover out of the water in airplane. Fix by tying the breath to the arms: arms in 11 then face in the water; arms near hips then be breathing.
• Muscling through butterfly using only the arms: proper kicking and strength from the core and thighs make the kick stronger and serve as the anchor point for the rest of the stroke.

How you know it worked

The swimmer can complete a 25 of fly swim with breaths on even strokes, with the kick driving the motion rather than the arms alone.

How you teach it

Pepper butterfly into your instruction. Avoid dwelling too long on butterfly as it can be difficult and complicated for new swimmers. Do small amounts of butterfly often, focusing on short distances and limited arm strokes. It is crucial to emphasize a strong kick and hip motion. Finesse first, then power. Most problems occur when coaches teach butterfly too aggressively—take your time.

For beginner swimmers, "Hips up, arms in 11" is an exaggerated position but an effective one for new learners. "Arms pull and hip drop" means drive the hips forward or down as the arms pull water below the body. "Throw hips up and recover" means thrust the hips or butt up to swing the arms out of the water and initiate the recovery. "Thumbs down, clap the back of hands above head" means recover, or return to position 11, by keeping the thumbs pointed at the bottom of the pool while leading the motion with the back of the hand.

If the recovery is weak, focus on hips up in position 11 and hips down when pulling arms underwater. The breath should happen as the arms pull water down; the face should be turning down and the breath finished while the arms recover out of the water in airplane. Tie the breath to the arms: arms in 11 then face in the water; arms near hips, then be breathing.

Start with slow, deliberate motions to learn the choreography. Most issues with new swimmers are solved by focusing on the motion over the swim or the power of the arms. Emphasize long reaching arms in position 11. After the arms push water down under the body, they flair outwards into airplane—arms wide, elbows straight, thumbs aimed down at the bottom of the pool—then sweep forward with the back of the hand leading, clap the back of the hands over the head, and finish in position 11.