Butterfly Swimming Technique: The Basics, Step by Step
Butterfly has a reputation as the hardest stroke, but it becomes much more manageable when you learn it in parts and focus on rhythm rather than strength.
Before you start
Butterfly is best learned once you can swim front crawl comfortably and are confident in deep water. It is tiring, so practise in short bursts, and keep the rest of your session easy. See 8 types of swimming strokes for where butterfly fits.
1. The body wave
Butterfly starts in the body, not the arms. Lying face down, press your chest gently down, then let your hips rise; repeat in a smooth, rolling motion. Your head leads, your chest presses and your hips follow. Keep the movement small; big waves waste energy.
2. The dolphin kick
With legs together, let the body wave flow down to your feet so they whip down and up together. The kick comes from the hips, with a slight bend at the knees. Most swimmers do two kicks per arm cycle: one as the hands enter the water, and one as the hands push past the hips.
3. The arm pull
Hands enter the water shoulder-width apart, in front of your head. Press outwards slightly, then bend the elbows and pull back under your body together, in a shape like a keyhole, finishing past your hips.
4. The breath
As your arms pull back, lift your chin forward just enough for your mouth to clear the water, and breathe in quickly. Return your face to the water before your arms come forward. Breathing every one or two strokes is common; keep the breath low and quick.
5. The recovery
Swing both arms forward over the water at the same time, relaxed and low, with the thumbs down or palms facing down, and enter in front of your head to start the next cycle.
Putting it together: the timing
- Hands enter: first kick.
- Arms pull back under the body; lift the chin to breathe.
- Hands push past the hips: second kick.
- Arms recover over the water as your face returns down.
Drills
- Dolphin kick on your front with arms extended, then on your back.
- Dolphin kick with fins to feel the rhythm. See swimming with fins.
- Single-arm butterfly: one arm pulls while the other stays forward, breathing to the side; switch arms.
- 3-3-3: three strokes left arm, three right arm, three full strokes.
- Short full-stroke repeats: 10 to 15 metres, then rest.
Common mistakes
- Using only the arms: let the body wave and kick drive the stroke.
- Kicking from the knees: kick from the hips with the legs together.
- Lifting the head too high to breathe: keep the chin close to the water.
- Arms dragging through the water on recovery: swing them over the surface.
- Swimming too far too soon: stop while your technique is still good.
Competition rules in brief
Under World Aquatics rules, both arms must be brought forward together over the water and pulled back together under it, the legs must move up and down together, and a breaststroke kick is not allowed. Swimmers must touch the wall with both hands at turns and the finish, and surface within 15 metres after the start and each turn.
Learn with a coach
Butterfly is the stroke where good coaching makes the biggest difference. See our private swimming course and kids swimming course, and our guides to kicking and the fastest stroke.
More in swimming technique
- What is the trudgen stroke?History and how to swim it
- 11 common swimming mistakesAnd how to fix each one
- What is breaststroke in swimming?How the stroke works, the pull-breathe-kick-glide timing and common mistakes
- What is bilateral breathing?Breathing to both sides in front crawl, why it helps and how to learn it
Sources
- World Aquatics, Swimming reference card. Butterfly (SW 8): arms forward together over the water and back together under it; simultaneous leg movements; no breaststroke kick; two-hand touch; surface within 15 m.
Want to learn butterfly?
Tell us how you swim now and what you want to learn. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.