The butterfly stroke has a reputation for difficulty. Many swimmers, including beginners and experienced swimmers, have trouble learning and mastering this difficult stroke. Focus on certain basic tips as you practice the stroke, and expect to work on it for a while before it begins to feel comfortable. Once you've learned the stroke, you can reap the benefits. The butterfly stroke relies on different muscles than other swim strokes, and can add variety to your workout.
Arm Pull
The butterfly stroke involves on a windmill-like arm movement known as the butterfly pull. The movement follows a circular pattern over and under the water. Put your hands into the water in front of your shoulders with your palms facing slightly out. Your thumbs should enter the water before the rest of your hands. Pull your arms under the water and toward your feet, and lift them out of the water again when they reach your thighs. Then pull them forward and above the water until they pass your shoulders and you can begin another pull.
Kick
The dolphin kick propels you and gives you power for your arm pull. Keep your legs and feet together as you kick up and down, bending your knees to generate power. Do not separate your legs or move them horizontally.
Timing
You should complete two dolphin kicks for each arm pull. Do not complete two kicks before pulling your arms through the water. Instead, time the two kicks to coincide with your arm pull and generate more power. Kick down as you put your hands into the water, then kick back up to streamline the body as the arms pull through the water. Complete a second kick as you pull your arms back out of the water and stretch them out in front of you. The second kick should help to power your shoulders out of the water to begin a new arm pull.
Breathing
Lift your head as you pull your arms through the water and rise to inhale before you begin the next arm pull. As you bring your arms out of the water to start the pull, tuck your head down and against your chest to streamline your body. Breathe in between each arm pull.
Practice
You might find it difficult to synchronize the dolphin kicks with the arm pull. Practice the two movements separately until you feel comfortable enough to use them together. Swim with a kickboard to work on your dolphin kicks, or swim with a float between your legs to work on your arm movement.
Member Comments