Butterfly Stroke

Butterfly: The Most Demanding Stroke

Butterfly is considered the most difficult and physical swimming stroke. The simultaneous arm movement combined with body undulation (dolphin) requires perfect coordination, great strength and excellent cardiovascular fitness.

Muscles Targeted

Butterfly intensely recruits the shoulders, lats, core, chest, triceps and legs for the undulation.

Step-by-Step Execution

1. Arm movement: both arms enter the water simultaneously in front, pull under the body in an hourglass pattern, then exit together from the sides.
2. Body undulation: the movement starts from the chest and propagates like a wave to the feet (dolphin kick). Two dolphin kicks per arm cycle.
3. Breathing: lift the chin out of the water between arm pulls. Inhale quickly through the mouth, then dive back in.

Duration

Butterfly is generally swum in intervals: 50 to 100 meters per set, multiple sets with recovery. Rarely continuous over long distances.

Safety Tips

• Master crawl and breaststroke before attempting butterfly.
• Work on undulation alone before adding arms.
• Watch your shoulders: the movement heavily stresses the glenohumeral joint.
• Warm up thoroughly, especially shoulders and back.

Variations

• Finned undulation: to learn the dolphin movement.
• Single-arm butterfly: one arm only for technique work.
• Underwater butterfly: subaquatic undulations after turns.

Target Audience

Advanced swimmers with good mastery of other strokes. Requires excellent fitness and solid technique.