Butterfly

An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. When considering swimming technique for any stroke, analysis should follow the format described below, in this order:

• 1. Leg kick
• 2. Arm cycle
• 3. Timing
• 4. Breathing

The leg kick will control the body position in the water, while the arm cycle will provide the propulsive force. The timing between the two is vital to the efficiency of the given stroke in order to provide a greater speed through the water with minimum wasted energy.

Finally, breathing technique should be analysed to ensure that when you breathe your overall technique is not disrupted in any way that would cause a breakdown in efficiency.

Butterfly

This is a stroke where timing of the kick and the arm cycle are paramount. An inadequate butterfly technique can waste a huge amount of energy because of the double arm movement on recovery and propulsion, and the double leg kick. Practice makes permanent and the more efficient you can make this stroke the more power you will be able to generate where it is needed.

The arm cycle

Recovery

Both arms break the water simultaneously, hand and forearms first, the arms swing outwards, elbows slightly flexed as they both continue to swing round and meet forward of the head, thumb and fingers first.

Entry & Catch

Fingers first, the hands cup and catch the water simultaneously in preparation for the out sweep (the big kick finishes).

Out sweep

Together, the arms press laterally, and the arms begin to flex at the elbow (the small kick starts).

In sweep

As the arms continue to flex, the hands turn medially and press towards the body (in small kick finishes).

Press

As the hands come close to the body, they then press towards the feet, fully extending the arms at the elbow in preparation for the quick "flick" out of the water and to recovery (the big kick starts).

Article Reference

The information presented on this page is adapted from an article which was first published in Peak Performance issue 135.

Strength Training For Swimmers Most swimmers and swim coaches believe the number of hours spent in the pool is the main ingredient of swimming success. Distances of between 6 km and 10 km per day are not uncommon in elite swimming circles. However, this book reveals the key to success is not the traditional high-volume model of training, but a much shorter, race-pace-specific program of exercises performed away from the pool. Select this link for more information on Strength Training for Swimmers.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Swimming
• How to prepare a swimming training program
• Strength Training for swimmers
• Swimming Technique - Backstroke
• Swimming Technique - Breaststroke
• Swimming Technique - Butterfly
• Swimming - Why high-intensity training is a better than high-volume training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2