Swimming
Butterfly Four Kicks, One Pull Drill
The Butterfly Four Kicks, One Pull Drill pairs four dolphin kicks with one arm pull and an underwater recovery. It develops butterfly rhythm and body control at a slower pace than the full stroke.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Push off the wall face down just below the surface, with your arms extended overhead.
- Perform four dolphin kicks near the surface with your legs together.
- Angle your palms backward with your hands slightly wider than your shoulders.
- Pull both hands toward your hips with your elbows bent.
- Slide both hands forward underwater close to your body.
- Extend your arms overhead to begin the next four-kick cycle.
Form cues
- Let your chest lead the wave.
- Keep your ankles loose.
- Keep the forward recovery narrow.
Common mistakes
- Kicking mainly from the kneesStart the motion through your trunk and hips, allowing only a small knee bend as the wave reaches your feet.
- Lifting your whole chest to breatheLet your mouth clear the surface during the pull without throwing your head backward.
- Holding your breath through the kicksExhale gently into the water during the kicks and inhale as your mouth clears during the pull.
Safety
Fatigue or delayed breathing can leave you short of air away from the wall. Forceful pulls and exaggerated body waves can strain your shoulders or lower back.
- Practice in a lifeguarded pool with a clear swimming path.
- Attempt this drill only if you can comfortably swim the planned distance without assistance.
- Choose distances that finish at a wall or an area where you can stand.
- Stop at a safe support if you develop pain, dizziness, or difficulty getting enough air.
If you have shoulder or lower-back symptoms that worsen with swimming, ask a physiotherapist or doctor about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 15–25 meters
- Rest
- 45 sec
Treat each length as technique practice rather than a timed sprint.