Conditioning · Swimming
Butterfly
Butterfly is a swimming stroke that combines simultaneous arm pulls with a dolphin kick. It trains whole-body coordination and cardiovascular endurance, with strong involvement from your back, shoulders, and core.
- Advanced
- Moderate injury risk
- Rest 45 sec
How to do it
- Push off the wall with your arms extended overhead.
- Start a small body wave from your chest through your hips.
- Angle your forearms downward beneath the surface, keeping your elbows above your hands.
- Sweep both hands backward under your body toward your hips.
- Swing both arms forward together over the water.
- Enter the water fingertips first, with your hands about shoulder-width apart, to begin the next stroke.
- Finish the length with both hands touching the wall simultaneously.
Form cues
- Kick at hand entry and exit.
- Keep your legs moving together.
- Exhale steadily underwater.
- Keep the body wave shallow.
Common mistakes
- Lifting your head too highInhale just above the surface as your hands finish pushing back, returning your face underwater before your hands enter.
- Kicking mainly from your kneesLet your knees bend naturally as the wave travels from your hips to relaxed ankles.
- Pausing after hand entryMove smoothly into the next pull rather than waiting until your forward motion stalls.
Safety
Fatigue can quickly disrupt your breathing and ability to stay afloat, creating a drowning risk. Forcing the arm recovery or exaggerating the body wave can strain your shoulders or lower back.
- Practice in a lifeguarded pool with enough space for the wide arm recovery.
- Begin with short distances that you can finish comfortably without losing coordination.
- Avoid prolonged breath-holding or hyperventilating before swimming.
- Stop at a safe support if you develop pain, dizziness, or difficulty catching your breath.
Choose preparatory drills if you cannot swim comfortably in deep water, and seek professional advice before attempting butterfly if shoulder or back symptoms limit your movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 15–25 meters
- Rest
- 45 sec
Start with controlled lengths rather than speed, allowing your breathing to settle before each repeat.