Of all the competitive strokes, butterfly is probably the toughest. It uses every muscle in the body and can leave you totally gassed if you aren’t in shape for it. Mastering butterfly requires understanding its history, technique, and nuances. Let’s dive in!
The Origin of Butterfly Stroke
The butterfly stroke has an interesting history that begins in the 1930s as a variation of breaststroke. Swimmers and coaches discovered that by recovering the arms over the water, they could swim faster. Initially, the legs still performed the traditional breaststroke frog kick, but the arm motion was altered.
American swimmer Henry Meyers was the first to compete using this new technique, arguing that it still conformed to the breaststroke rules of the time. This innovation sparked the butterfly trend. For about 20 years, breaststroke races were swum with a double arm overwater recovery paired with a frog kick.
In the mid-1930s, American coach David Armbruster added the dolphin kick to the overwater recovery, a game-changer in swimming technique. By 1945, Japanese swimmer Jiro Nagasawa was the first to use both the butterfly arms and dolphin kick in competition. Finally, in 1952, World Aquatics recognized butterfly as an official stroke category, and it made its Olympic debut in 1956.
Why Butterfly Is So Challenging
Most swimmers will agree that butterfly isn’t the most popular stroke during practice sessions. It’s challenging, exhausting, and requires a lot of energy and technique. However, mastering the butterfly stroke can add a powerful weapon to your swimming arsenal, providing an excellent workout that improves your overall strength and endurance.
But what exactly makes a good butterfly? It boils down to two main elements: proper timing and a powerful stroke. Let’s break it down.
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Perfecting Your Butterfly Technique
Body Position: Just like in any stroke, body position is crucial. Your hips should be high in the water, and your head should be in a neutral position. A poor body position can drastically slow you down. So, focus on maintaining a streamlined posture, keeping your body as flat and as close to the water surface as possible.
The Butterfly Pull: The butterfly pull is a powerful and efficient motion if executed correctly. Start with your hands moving together, entering the water flat and in line with your shoulders. Your hands should enter the water with your middle and ring fingers first. As you pull, bend at the elbows, point your fingertips down, and pull straight back, keeping your elbows high. This technique, known as the early vertical forearm pull, turns your hand, wrist, and forearm into a powerful paddle that maximizes the amount of water you can pull.
Related: How To Do a Butterfly Start and Turn >
Out-of-Water Recovery: After completing the underwater pull, it’s time for the out-of-water recovery. Sweep your arms out wide and return them to the starting point, keeping them relaxed and close to the surface. Remember not to squeeze your fingers together; keeping them slightly relaxed with a small gap between them can actually increase the power of your pull.
Mastering the Butterfly Kick: The timing of the butterfly kick is crucial. Think of the kick as having two key phases: the first kick propels your arms out of the water during recovery, and the second kick keeps you moving as your hands dive forward to start the pull. Focus on kicking both up and down, engaging your hamstrings for the upward motion, and drive the kick from your chest through your core to your hips, finishing with a whip-like motion from your ankles.
Related: How To Kick In Butterfly >
Breathing: Breathing in butterfly can be a significant challenge. To take a breath, lift your head right after your catch as your arms come forward. Try not to lift your head too high—just enough to grab a quick breath—then return to a neutral head position. Your hips follow your head position, so if your head goes up too high, your hips will sink, creating unnecessary drag.
Find a consistent breathing pattern that works for you, such as breathing every two or three strokes. This regularity ensures a steady flow of oxygen to your body, reducing fatigue.
Related: The History of All 4 Swimming Strokes >
Streamlining: The Key to Speed
Streamline is one of the most important concepts in swimming. It’s the fastest body position in the water, minimizing drag and allowing you to glide like a torpedo. When pushing off the wall, incorporate a few short and fast dolphin kicks to extend your push-off. Keep the kicks quick and avoid overdoing them to maintain your speed.
Building Strength for Butterfly
Butterfly demands a baseline level of strength that most beginners lack. If you’re struggling with this stroke, don’t get discouraged—just keep practicing. Over time, you’ll build the necessary strength, and the stroke will become easier.
Learn from the Best: Michael Phelps
When it comes to butterfly, Michael Phelps is a master. His smooth recovery and efficient technique are worth studying. Phelps keeps his chin just at the surface, which helps prevent his hips from sinking and keeps his body streamlined. He also demonstrates a strong kick amplitude, which propels him forward efficiently.
Phelps’s pull technique is similar to performing two freestyle strokes simultaneously, with a high elbow catch that maximizes power. His body position remains relatively flat, with minimal displacement of water, making his stroke efficient and fast.
Conclusion
Butterfly is a challenging stroke that requires strength, technique, and timing. While it might not be the most popular stroke in practice, mastering it can elevate your swimming to the next level. Focus on improving your body position, pull, kick, breathing, and streamline, and remember that even the best swimmers, like Michael Phelps, continuously work on their technique. Keep practicing, and you’ll see progress.
Happy swimming!
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