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Swimming

Butterfly Breakout

The butterfly breakout links underwater dolphin kicks to your first butterfly strokes at the surface. It develops timing, body alignment, and coordination through the transition.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Higher injury risk
  • Rest 45 sec

How to do it

  1. Place your feet against the pool wall with your knees bent.
  2. Extend your arms overhead with your hands stacked.
  3. Push off face down in a shallow streamline.
  4. Use small dolphin kicks to travel gradually toward the surface.
  5. Pull both arms back toward your thighs as your head approaches the surface.
  6. Recover both arms forward over the water as you break the surface.
  7. Continue swimming butterfly at the surface for the remaining distance.

Form cues

  • Let the kick start at your hips.
  • Keep your ribs tucked.
  • Finish your pull with a kick.

Common mistakes

  • Lifting your head to surfaceRise with your whole body rather than craning your neck upward.
  • Recovering your arms underwaterTime the first pull so your shoulders reach the surface before your arms swing forward.
  • Pausing after the breakoutConnect your first arm recovery directly to the next stroke instead of adding a long glide.

Safety

Prolonged underwater effort can cause loss of consciousness and drowning, even in strong swimmers. Forcing your arms through a submerged recovery can strain your shoulders.

  • Practice in a lifeguarded pool with a clear path and generous separation from other swimmers.
  • Breathe normally before each attempt; never hyperventilate or treat this as a breath-holding challenge.
  • Surface immediately when you need air, and stop if you feel dizzy or distressed.
  • Begin each repetition only after your breathing has returned to normal.

Choose surface-only butterfly practice first if you cannot comfortably swim butterfly or control a shallow underwater push-off.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Chest
  • Core
  • Front Delts
  • Glutes
  • Rotator Cuff
  • Serratus Anterior

Equipment

  • Pool Lane Line (optional)

Sets and reps

Sets
4–6
Target
10–15 meters
Rest
45 sec

Perform one breakout per repetition, completing the remaining distance at the surface rather than chasing an underwater distance or time.