When learning how to swim, butterfly is often the last stroke taught, and for good reason. Butterfly is a challenging stroke requiring coordination, speed, endurance and strength. Unlike freestyle and backstroke, butterfly requires you to use both of your arms and legs in a single stroke and kick. respectively. Butterfly also requires more hip and shoulder strength than breaststroke. Improving your technique can lead to improved speed and reduced fatigue, making your swimming experience more enjoyable and making you fierce competition at swim meets.
Step 1
Use a leg buoy and swim butterfly with your arms only. Practice sweeping your arms as close to the water as possible and keeping your thumbs pointed toward the water. Gently allow your hands to enter the water at the end of the stroke. Propel your energy forward to move yourself through the water. If you find yourself swimming to the right or left as opposed to a straight line, work on improving your stroke with one arm at a time to build up your strength in that arm. Do this by using a leg buoy and holding onto a kickboard with one arm. Use your free arm to practice the butterfly stroke. Switch arms once you have mastered the stroke with the first arm. Once you have mastered a one-armed butterfly stroke with both arms, return to practicing using the leg buoy and both arms.
Step 2
Practice the dolphin kick without the butterfly stroke by using a kickboard. Many swimmers kick too fast or hard with the dolphin kick, which creates problems with the overall butterfly stroke. Press your chin and chest into the water to start the body roll and follow through with a quick and firm kick. The power of the dolphin kick comes primarily from the body roll and less from the kick itself. Remember to bend your knees only slightly and keep your feet together. Try to mimic the movement of a dolphin swimming when practicing the dolphin kick.
Step 3
Swim the butterfly stroke with both your arms and your legs. The first few times you put your improved stroke and kick together to swim butterfly, you may find yourself struggling to maintain a rhythm. Start slowly and methodically to work on your technique. As you feel more comfortable with your rhythm and your technique improves, work on your speed and power. Although moving faster is an important aspect to speed, the power behind your strokes and kicks are more important when swimming butterfly.
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