The butterfly stroke is one of the most advanced swimming strokes and provides a great workout in terms of both aerobic exercise and strength training. Before you can add the butterfly stroke to your workout routine, it is important to learn where to fit breathing into the many components that work together to create the correct form.
Phases of the Stroke
The butterfly stroke includes three basic phases that can be further broken down into more specific stroke components; breathing takes place during the final phase. The first part of the stroke is the kick, a dolphin kick done with the legs together. While kicking, bring your arms from the sides of the body to the outstretched position above the water. The second phase is the arm pull, in which both arms simultaneously catch the water and then sweep out, in and up toward the chest before again coming out of the water to begin the stroke. Breathing, the third phase, should occur between the outsweep and the recovery of the arms, when the arms exit the water and the body has been lifted by the arm motion.
Upper Body Position
Lift your chin to breathe when your arms are about at your thighs. The head should be positioned in line with the spine and facing forward during butterfly stroke breathing. Because butterfly stroke breathing occurs from the front instead of the side, you must crane your neck slightly and push your chin out to get the face out of the water. Avoid the common mistake of coming up too high out of the water to breathe, since this disrupts the form of the stroke and wastes energy.
Lower Body Position
During the breathing phase of the butterfly stroke, the legs should have just kicked up, preparing for the downward and backward thrust of the dolphin kick. Because of the time gap caused by breathing while swimming, the up kick is generally longer and the down kick shorter on strokes where the swimmer breathes, so holding your breath can allow you greater propulsion from the down kick.
Breathing Pattern
Swimmers develop different patterns for breathing while swimming depending on their lung capacity. You do not need to breathe on every stroke of the butterfly but instead should start by practicing butterfly stroke breathing on every other stroke. Increase the interval to three or four strokes if possible. After initial entry into the water, take at least two strokes before coming up for air. Don't breath on the first stroke after you break out from the wall after a turn. Instead, take a side breath before leaving the wall and beginning the stroke.
Timing and Speed
Correct timing is essential to maintaining butterfly stroke form. Breathing too early or too late can cause a hitch in the stroke. Taking quick, deep breaths can also help you avoid improper timing on butterfly stroke breathing. Speed in the inhale allows you to tuck the chin back into the body and return to a more streamlined body position sooner in the butterfly stroke.
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