There’s no more daunting a stroke to swim than butterfly. It’s a stroke where no matter how much you’ve trained or how strong you are, you can lose it with a few strokes of thrashing. That’s why we made this stroke progression.
Whether you are in practice or warming up at a meet, follow our progression of these three drills to find an incredible feel for your stroke. Start with a simple sculling motion, then undulate with your arms at your side, and lastly, do a half butterfly with an underwater recovery.
Following this progression in order, you will find a better feel for the water, more flexibility in your kick, and overall strength in your butterfly strokes. Next time you challenge Phelps to a dual, use this for your warm up.
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