Swimming
Butterfly with Snorkel
Butterfly with Snorkel is a swimming drill that lets you practice the arm stroke, body wave, and kick timing without lifting your head to breathe. It trains coordinated pulling and whole-body endurance.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Fit a center-mounted swim snorkel while you are at the wall.
- Push off at the surface with your arms extended in front of you.
- Bend your elbows to angle your palms backward beneath the surface.
- Press your hands backward toward your hips.
- Kick both feet downward together as your hands finish the push.
- Sweep both arms outward over the surface toward the front.
- Enter the water with your hands shoulder-width apart.
- Kick both feet downward together as your hands enter.
Form cues
- Keep your head aligned with your spine.
- Breathe steadily through the snorkel.
- Let the body wave reach your feet.
Common mistakes
- Kicking mainly from the kneesStart the kick from your hips with soft knees rather than pulling your heels toward your buttocks.
- Diving too deeplyKeep your chest press shallow so your momentum carries you forward rather than downward.
- Forcing the arm recoveryKeep your arms relaxed during recovery instead of shrugging your shoulders to lift your hands high.
Safety
Water entering the snorkel can interrupt breathing and cause panic or inhalation of water. Fatigue and forced arm recovery can strain your shoulders.
- Practice breathing through and clearing the snorkel while holding the wall before swimming away.
- Use a lifeguarded pool with enough lane space for both arms to clear other swimmers.
- Stop at a secure support if water entry or breathing discomfort disrupts your control.
- End the repeat when you can no longer recover your arms comfortably.
If you are not comfortable swimming face-down with a snorkel, practice supported use first; seek professional advice before continuing if butterfly causes shoulder or neck pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Snorkel
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 45 sec
Use an easy pace, prioritizing smooth stroke timing over speed.