Swimming
Butterfly Skate Drill
The Butterfly Skate Drill practices butterfly timing with two dolphin kicks per pull and an underwater arm recovery. It develops coordination between your kick, body wave, and arm stroke.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push gently off the wall face down, with both arms extended in front of you.
- Make a compact dolphin kick with both legs together.
- Angle your forearms downward to begin the pull.
- Sweep both hands backward beneath your body toward your thighs.
- Deliver the second dolphin kick as your hands finish the backward push.
- Slide your hands forward underwater, close beneath your chest.
- Extend your arms into the starting position for the next cycle.
Form cues
- Keep the body wave small.
- Let your hips lead the kick.
- Keep your neck long.
Common mistakes
- Pausing with hands at your thighsStart the underwater recovery immediately after the push so the stroke stays continuous.
- Pulling with straight armsBend your elbows during the pull so your palms and forearms press water backward rather than downward.
- Holding your breathExhale into the water and take a brief forward breath as your chest rises during the pull.
Safety
Fatigue or disrupted breathing can leave you struggling to stay at the surface. Forceful pulls and exaggerated back arching can strain your shoulders or lower back.
- Use a lifeguarded pool with a clear lane and an accessible wall.
- Practice only where you can already swim the planned distance comfortably.
- Stop at the wall when your timing or breathing becomes difficult to control.
- End the drill if you feel shoulder or back pain, dizziness, or unusual shortness of breath.
If you have ongoing shoulder, neck, or back symptoms, ask a physiotherapist or doctor whether this drill is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 15–25 meters
- Rest
- 30 sec
Use an easy pace; the goal is consistent timing rather than speed.