Butterfly Cheat Sheet

The key takeaways for beginners – the body wave, the dolphin kick from the hips and the timing that turns two kicks into one stroke.

The butterfly stroke cycle

Phase	What happens
1. Entry + kick 1	Hands enter at shoulder width, and the first kick whips through from the hips at the same moment.
2. Insweep	Hands pull inward, backward, upward – the elbow stays higher than the hand throughout.
3. Upsweep + kick 2	Direction reverses, the pull sweeps back out to the thighs – the second kick supports the finish.
4. Recovery	Swing relaxed arms forward low over the surface, carrying the momentum from the second kick.

The 3 golden technique rules

Factor 1: The body wave comes first

Concept: Without the wave, butterfly is just arm work: it starts at the chest, runs through the hips into the legs – like a whip. Tip: Swing small and consistent, not big and erratic – consistency is the real skill, not the amplitude.

Factor 2: The kick comes from the hips

Concept: Bending the knees hard brakes you – yet done right, the dolphin kick is swimming's fastest movement at up to 10 km/h. Tip: Move both legs as one unit, sending the impulse from hip through knee into the toes – don't kick from the knee.

Factor 3: Head height decides your hips

Concept: If the head lifts too high to breathe, the hips collapse – the most common reason technique breaks down after a few metres. Tip: Lift the head only to the surface and drop it straight back down – every extra centimetre of height comes straight out of your hips.

Breathing: timing between air and speed

Learn early breathing first: The chin lifts as the pull begins and drops right back – the easier variant to coordinate when you're starting out.
Keep head height minimal: Lift only to the surface – every extra centimetre brakes you through the hips.
Breathe every second stroke: More advanced swimmers breathe less often than every stroke – it keeps the rhythm more symmetric and economical.

From building block to full stroke

Step	Focus
1. Wave + kick	Groove the two-kick rhythm on a kickboard until it runs automatically – still without arms.
2. Arms without breathing	Short 10-metre reps with the full stroke, face down, exhaling underwater.
3. Add breathing	Only breathe every stroke once the kick timing holds without it.
4. Extend the distance	10 up to 15, 20, 25 metres – only as long as the timing stays clean, otherwise take a step back.

Protect your back and shoulder

The highest back-pain rate in swimming: 33–58% of butterfly swimmers report back pain – the wave motion repeatedly hyperextends the lower spine.
Limit your amplitude: A small, consistent wave spares your lower spine far more than an exaggerated one.
Build core strength: Planks, core rotations and back extensions twice a week as your base against hyperextension.
Cut distance when your arms tire: Heavy arms during recovery are the warning sign – shorten the distance instead of pushing through.

Pro tip: Technique breakdown in butterfly follows a chain: tired arms, more knee bend, higher breathing, collapsed hips. Watch for the metre where your second kick weakens – stop there rather than grooving the whole error chain.