Butterfly Arms

What it is

The butterfly arms are a choreographed sequence: begin and finish each stroke cycle in position 11, push water down under the body, flair outwards into "airplane," sweep forward with the back of the hand leading, clap the back of the hands over the head, and finish in position 11.

Essentials

• "Extend to 11 & Airplane."
• Begin and finish each stroke cycle in position 11; emphasize long reaching arms.
• After the arms push water down under the body, 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, and finish in position 11.
• Use familiar target language: "streamline," "position 11," "airplane."

Progression

1. Position 11 (long reaching arms)
2. Push water down under the body
3. Flair outwards into Airplane (arms wide, elbows straight, thumbs down)
4. Sweep forward with the back of the hand leading
5. Clap the back of the hands over the head
6. Finish in position 11

What goes wrong

• Swimmers try to muscle through butterfly using only their arms. Correct by focusing on the motion over the swim or the power of the arms.
• Swimmers rush the sequence. Correct by starting with slow, deliberate motions to learn the choreography.
• Swimmers lose the long-reach in position 11. Correct by emphasizing long reaching arms at the start and finish of every cycle.
• Swimmers collapse the airplane shape (elbows bent, thumbs not down). Correct by checking arms wide, elbows straight, thumbs aimed at the bottom of the pool.

How you know it worked

The swimmer can run the full sequence—position 11, airplane, sweep, clap, back to position 11—in a smooth, connected flow at a controlled pace, with long reaching arms and correct airplane shape on every repetition.

How you teach it

Start on deck with slow movements and large motions. Use language that matches the movement with targeting words: "streamline," "position 11," "airplane." Create a flow of motions with the arms rather than isolating each chunk. Most issues with new swimmers will be solved if you focus on the motion over the swim or the power of the arms.

In the water, pepper butterfly into your instruction rather than dwelling on it; it can be difficult and complicated for new swimmers. Do small amounts of butterfly often, focus on short distances and limited arm strokes. It is crucial to emphasize a strong kick and hip motion—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. Most common mistakes come from swimmers who try to muscle their way through butterfly using only their arms, so keep the emphasis on the full-body rhythm rather than arm power alone.

Suggested sets from the source: 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 halfway with breath in even strokes, fly kick second half with fins; 1× 50: 4 strokes fly swim breath in 2 and 4, then fly kick in solid rest of each 25, no fins; 2× 25: fly swim, breaths in even strokes.

A single slow butterfly arm stroke is a good way to start or end any practice and helps swimmers build body awareness that translates directly to better technique in the water. Single-arm butterfly (one arm pulling while the other stays extended forward) isolates the arm pull and helps with timing; alternate arms every 25 meters.