Butterfly is often called the toughest stroke in competitive swimming and for good reason. When done well, it glides smoothly and looks effortless. But when the technique falters, it can feel like slow-motion drowning. That’s exactly why choosing the right butterfly drills is essential for boosting swimming efficiency, refining stroke mechanics, and staying injury-free.
We evaluated 15 of the most popular butterfly drills, ranking them by their impact on swimming technique, stroke feel, velocity, and safety without needing fancy gear or risking injury. Here’s our complete tier list, designed to help swimmers train smarter and swim faster.
S‑Tier: Must-Do Butterfly Drills
These are the MVP drills that dramatically enhance butterfly technique, core connection, and swim performance. Use them consistently in your training, alongside tips from the MySwimPro app and guided workouts.
1. 333 Drill
- What it is: 3 strokes with the right arm only → 3 with the left arm only → 3 full butterfly strokes.
- Key benefits: Sharpens stroke rhythm, builds body undulation awareness, and isolates pull timing. Ideal for linking stroke mechanics to undulation.
2. Streamline Dolphin Kick on Back
- What it is: Lying on your back in a streamline position, practice your dolphin kick.
- Key benefits: Activates the core and reinforces undulation technique, helps align your body for faster butterfly momentum.
3. Flow Drill (#1 Ranked)
- What it is: Face-down, relaxed dolphin undulation—letting the water shape your stroke.
Key benefits: Teaches total-body awareness, minimal resistance movement, and smooth flow. Essential for synchronizing arms, core, and kick
A‑Tier: Strong Supporting Drills
Powerful if paired well within your swimming workouts. Use these purposefully to get the most out of them.
4. Butterfly with Fins
- Benefits: Helps hold form longer and fine-tune body position. That said, don’t over-rely on them. Your body still needs to work without gear.
5. Resistance Butterfly (Parachute or Power Tower)
- Benefits: Increases power output during short, intense sets. This is particularly great for race-speed training. But only effective if your foundational technique is solid.
6. Head‑First Dolphin Kick (Arms at Sides)
Benefits: Laser-focuses on mastering the undulation pattern. Optional fins can help accelerate learning.
B‑Tier: Situational Butterfly Drills
Helpful for dialing in specific skills, but better suited for targeted training rather than daily use.
7. Three Kicks to One Pull
- Use case: Enhances timing and rhythm. This is great for swimmers with strong patience and discipline.
8. Assisted Speed Butterfly
- Use case: Allows faster movement, giving a taste of fluid speed. However, relying on it can jeopardize natural stroke rhythm.
9. Butterfly Pull with Flutter Kick
Use case: Isolates upper-body pull strength, down with a freestyle kick. Use occasionally when refining the arm stroke.
C‑Tier: Risky or Outdated Drills
These drills may feel like a fix but often disrupt flow, increasing injury risk or slowing your stroke recovery.
10. Butterfly with Paddles
- Risk: High shoulder stress; paddles amplify power—but also reinforce sloppy technique and injury.
11. Side‑Breathing Butterfly
- Risk: Although it helps keep hips high and reduce drag, it distorts body alignment with awkward positioning.
12. Butterfly Pull with Breaststroke Kick
Risk: Only suitable for breaststroke cross-training. Otherwise, it punishes proper butterfly motor pattern.
D‑Tier: Drills to Avoid
These drills do more harm than good; slowing your progress, hurting rhythm, and compromising alignment.
13. Slow Butterfly
- Why it fails: Butterfly is a powerful, rhythmic stroke. Swimming it too slowly kills timing, body position, and momentum.
14. Head‑Up Butterfly
Why it fails: Lifting the head disrupts your body line, sinks the hips, and trains inefficient movement patterns.
Bottom Line: Swim Intentionally
The best butterfly swimmers don’t chase every trendy drill. They train with deliberate structure. The secret to swim performance and efficient butterfly stroke is combining:
- High-impact drills (333, flow, dolphin kick).
- Smart tools (MySwimPro app swim workouts, technique videos).
- Targeted supports (fins, resistance) used in moderation.
By choosing the right drills, training with purpose, and avoiding technique-sapping mistakes, you can build a confident, powerful butterfly stroke.
Want Personalized Butterfly Coaching?
Thousands of swimmers have improved their butterfly technique and overall swimming speed with expert guidance via the MySwimPro app. Get swim workouts, video feedback, and a customized training plan to strengthen your stroke, build endurance, and reduce injury risk.
Ready to elevate your butterfly and swim smarter and faster? Apply to train with MySwimPro because swimming better starts with intention.
Happy Swimming & See You in the Pool!
