Swimming
Right-Arm Butterfly Drill
The Right-Arm Butterfly Drill uses one arm with dolphin kicks to practice butterfly timing, body control, and the pull while your left arm stays extended.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Glide face down with both arms extended in front of you.
- Press your chest slightly downward to start a small body wave.
- Make a small dolphin kick with your feet together.
- Angle your right hand and forearm backward with your elbow above your hand.
- Push the water back toward your right hip.
- Make your second dolphin kick at the finish of the push.
- Sweep your right arm forward over the water.
- Return your right hand to the water ahead of your right shoulder.
Form cues
- Keep your left arm reaching forward.
- Breathe right as your arm clears the water.
- Exhale steadily underwater.
- Keep your hips near the surface.
Common mistakes
- Kicking mainly from the kneesLet the wave travel through your hips into relaxed knees rather than pulling your heels toward your butt.
- Lifting your head to breatheTurn your head just enough for air instead of raising your chin forward.
- Rolling onto your sideKeep your chest mostly facing the pool floor rather than rotating as much as you would in freestyle.
- Pausing after hand entryMove smoothly into the next catch instead of waiting with both arms outstretched.
Safety
Forcing the arm recovery when tired can strain your right shoulder. Losing breathing control in the water creates a drowning risk, especially if you continue beyond your swimming ability.
- Practice in a lifeguarded pool with a clear lane.
- Attempt this drill only if you can comfortably swim the planned distance and reach a wall.
- Stop at the wall when fatigue disrupts your stroke or breathing.
- Stop the drill if you develop shoulder pain rather than forcing your arm over the water.
If overhead arm movement causes pain or you have a current shoulder injury, get advice from a physiotherapist before practicing this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Use an easy pace that lets you focus on rhythm rather than speed.