Performed correctly, the butterfly is graceful and fast, but it is not an easy stroke to learn and young swimmers have better luck learning it than adults. You can improve your performance in butterfly events at any age by refocusing on stroke mechanics, timing and turns. In fly, there is no substitute for strength and fitness, so put in the water time needed and seek out the guidance of a swim coach.
Basics
Butterfly made its Olympic debut in 1956. Before then, officials classified it as a variation of the breaststroke. You use a dolphin kick, a symmetrical, underwater pull and an over-water recovery for butterfly, and usually breathe every second stroke. It is the second-fastest of the four competitive strokes, after freestyle. The 200 m fly is the longest distance most butterfly competitors swim, as butterfly quickly exhausts even the fittest athlete.
Body Position Drills
Getting the feel for your body in the water helps beginning butterfly competitors and seasoned ones alike. Body-position drills eliminate all but the basic movements of the butterfly stroke and force you to learn or revisit how to move just using your core and hips. Push off against the pool wall, hands extended straight, parallel to each other on either side of your head. Keep them as still as you can while you press your chest down and your hips up. You undulate your body across the water, letting your legs follow. The butterfly-with-freestyle-kick drill focuses on your upper body strength and position. You perform the drill keeping your head above the water. You swim one distance, then swim back standard butterfly, focusing on a powerful pull.
Kicking Drills
Fast, efficient turns and powerful push offs from the wall can determine who wins a race. Underwater dolphin kicking speeds you on your way post-turn, but the intense kicking requires excellent fitness and a strong abdominal core. Perform fast dolphin kicking with your hands on the pool edge and your body extended horizontally from the wall. You then do a flip-turn and push off onto your side, dolphin kicking and turning over onto your stomach. Streamlining or stretching out on your side helps you cut through the turbulence you create on your way toward the wall.
Stroke Progression Drills
You can hone your stroke timing with progression drills. In a series of three, perform no-pull butterfly, then add a short underwater pull and finally a long underwater pull. On the return lap, perform the entire stroke with an over-water recovery. In one-arm progression drills, you alternate pulling with your left arm for three strokes, then your right arm for three strokes, then both arms for three strokes.
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