Swimming
Butterfly Underwater Recovery Drill
The Butterfly Underwater Recovery Drill practices the butterfly pull while returning your arms forward underwater instead of over the surface. It develops catch control and stroke rhythm with less demand from the arm recovery.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off at the surface with your arms extended in front of you.
- Begin a gentle dolphin kick with your legs together.
- Angle your hands downward with your elbows higher than your fingertips.
- Pull both hands backward toward your hips.
- Bend your elbows to bring your hands beneath your chest.
- Slide your hands forward underwater to return to the extended position.
Form cues
- Exhale underwater; inhale as your chest rises.
- Keep your neck long.
- Let the kick flow from your hips.
- Press back firmly; recover forward softly.
Common mistakes
- Wide underwater recoveryBring your hands forward close to your body rather than sweeping them outward against the water.
- Dropping your elbows during the catchTip your fingertips down before pressing backward so your forearms help move water.
- Exaggerated body waveUse a small chest movement instead of diving deeply or arching your lower back.
Safety
Forcing the pull or fighting water resistance during recovery can strain your shoulders. Fatigue or disrupted breathing can lead to inhaling water and difficulty staying afloat.
- Practice in a lifeguarded pool with a clear path to the wall.
- Keep this a surface drill, not a breath-holding or underwater-distance challenge.
- End the repeat if you develop shoulder pain or cannot maintain comfortable breathing.
Choose basic swimming practice first if you cannot comfortably swim a pool length, or seek advice from a physiotherapist if pulling causes shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Snorkel (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Swim at an easy technique pace rather than trying to minimize your time.