How to Swim Butterfly with Power and Rhythm: Arm Stroke, Kick Timing & Breathing Tips
Butterfly is one of the most powerful yet challenging strokes in swimming, and mastering it comes down to rhythm, timing, and proper technique. In this in-depth video, you’ll learn how to perfect your butterfly stroke by focusing on key fundamentals: high elbow entry, strong wrist position, a powerful tricep-driven pull, and an effective, balanced kick.
You’ll also discover how to breathe efficiently without losing momentum — with tips on breath timing and stroke rhythm. Special attention is given to both the downkick and often-overlooked upkick, using the core, hips, and thoracic movement for full-body engagement. The video includes two great drills — side dolphin kicks and kickboard work — to help swimmers improve flexibility, coordination, and strength in their legs and core. Whether you’re a beginner or looking to make your butterfly more fluid and efficient, this video offers valuable tips and drills to take your stroke to the next level.
Core Points
Focus on Arm Positioning: The initial point of entry for your arms is crucial; they should enter the water directly in front of your shoulders and remain high.
Elbow Positioning: Always maintain high elbows compared to your wrists to enhance distance per stroke and catch power. Dropping elbows beneath the wrist level hampers efficiency.
Arm Movement: The arms must remain aligned with the body during the stroke, avoiding extending too far out to the side. This alignment is key to maximizing shoulder power.
Initial Catch Technique: High elbows and strong wrists are essential during the initial catch phase. Swimmers can adopt variations like a slight wrist movement or a straight pull depending on what feels best.
Recovery Technique: The recovery of the arms should be performed with straight arms, entering directly above the shoulders to prepare for the subsequent stroke.
Breathing Techniques: Breathing can be challenging during the butterfly stroke. Swimmers should experiment with their breathing rhythm; some may prefer breathing every stroke, while others find every two strokes maintains momentum better.
Leg Power: The legs generate significant power and momentum for the stroke. Focusing on both the down kick and the up kick is necessary to optimize performance.
Engagement of Muscle Groups: Use of lower abs, quads for down kicks, and hamstrings, calves for up kicks enhances overall power and movement during the butterfly stroke.
Drills for Improvement: Specific drills, such as side-to-side kicking with one arm extended and using a kickboard, help build leg strength and coordination.
Equipment Assistance: Using fins or kickboards can facilitate drills, helping swimmers to enhance muscle engagement and build strength in the butterfly stroke.
