Simple, Safe, and Successful — Build Confidence and Coordination Without Overwhelm 

Butterfly is often seen as the most challenging of the four competitive strokes — a whirlwind of undulation, timing, and power that can intimidate even experienced swimmers. But for beginners, the key isn’t to “do butterfly” right away. It’s to build it piece by piece, in a way that feels safe, manageable, and even fun.

With the right progression, butterfly transforms from a source of frustration into a joyful expression of rhythm and flow. This guide offers a clear, effective 3-step progression designed specifically for beginner butterfly swimmers (ages 8+ or adult learners) to develop body awareness, core-driven movement, and stroke confidence — without fear or fatigue.

🦋 Why a 3-Step Approach Works

Beginners often fail at butterfly because they try to do everything at once: kick, pull, breathe, and recover — all while fighting to stay afloat. This leads to:

• Knee-driven “bicycle” kicks

• Breath-holding and panic

• Collapsed body position

• Early burnout 

By breaking butterfly into three foundational phases, swimmers master one skill before adding the next. This builds neurological pathways, reduces cognitive load, and creates a sense of achievement at every stage.

🌊 Step 1: Master the Undulation — “Wave Before Arms” 

Goal: Develop a core-initiated dolphin motion — the true engine of butterfly.

✅ Key Focus:

• Movement starts in the chest, not the knees

• Smooth, wave-like motion through hips and legs

• Streamlined body position 

🛠️ Drills:

1. Streamline Dolphin Kicking (Underwater)   

   • Push off wall in tight streamline

   • Perform 3–5 dolphin kicks underwater

   • Emphasize: Chest down → hips up → legs follow  

   • Glide to stop; repeat 6–8 times 

2. Vertical Dolphin Kicking   

   • In deep water, cross arms over chest

   • Kick to keep chin above water

   • Keep knees underwater during recovery

   • Builds power and rhythm without wall dependence 

🖐️ Step 2: Add Arm Movement — “Recovery Without Breath” 

Goal: Introduce arm recovery and entry while removing breath stress.

✅ Key Focus:

• High-elbow, relaxed arm recovery

• Fingertips-first entry

• Synchronization with body wave 

🛠️ Drills:

1. One-Arm Butterfly (No Breath)   

   • Keep one arm extended in streamline

   • Other arm performs full recovery and pull

   • Head stays down — no breathing

   • Focus on “throwing” the hand forward, not swinging 

2. Snorkel Butterfly   

   • Use a front-mounted snorkel

   • Swim full butterfly motion with steady breathing

   • Eliminates timing pressure — lets swimmer focus purely on stroke mechanics 

🌬️ Step 3: Integrate Breathing — “Timing the Lift” 

Goal: Sync breath with the natural lift of the pull — without disrupting body line.

✅ Key Focus:

• Breathe forward, not up

• Quick inhale, immediate submersion

• Maintain undulation through breath 

🛠️ Drills:

1. “Breathe Every 2nd Stroke”   

   • Swim butterfly, breathing only every other arm cycle

   • Reduces oxygen demand and builds timing confidence

   • Prevents breath-holding on non-breathing strokes 

2. Pull-Breathe-Kick-Glide Sequence   

   • Break the stroke into parts:

     1. Pull hands back → breathe (eyes forward, chin low)

     2. Snap hands together → kick  

     3. Recover arms → submerge head

     4. Glide 1–2 seconds 

   • Practice slowly at first, then increase tempo 

🎮 Bonus: Fun Games to Reinforce Learning

• “Dolphin Race”: Who can glide farthest after 3 underwater kicks?

• “Mirror Fly”: Instructor demonstrates slow-motion butterfly; swimmers copy like a mirror.

• “Bubble Challenge”: Blow steady bubbles underwater during glide — no gasping! 

📅 Sample Beginner Butterfly Session (30 Minutes)

Warm-Up (5 min):   

• 200m easy freestyle or backstroke

• 4 x 25m flutter kick with board 

Step 1 – Undulation (10 min):   

• 6 x 15m Streamline Dolphin Kicks (underwater)

• 4 x 30s Vertical Dolphin Kicking 

Step 2 – Arms (8 min):   

• 4 x 25m One-Arm Fly (no breath)

• 4 x 25m Snorkel Fly (focus: high elbow recovery) 

Step 3 – Breathing (5 min):   

• 4 x 15m Full Fly (breathe every 2nd stroke)

• 2 x 25m Pull-Breathe-Kick-Glide (slow motion) 

Cool-Down (2 min):   

• 100m easy backstroke + big smile! 

💬 Coaching Cues That Build Confidence

🦋 “Fly from your chest — not your knees.”

🌊 “Your body is a wave — not a seesaw.”

🖐️ “Throw your hands — don’t swing them.”

🌬️ “Breathe like a spy — low, quick, forward.”

🧱 “Glide like a missile — not a noodle.”  

⚠️ Safety & Encouragement Tips

• Never force submersion — let comfort grow naturally

• Celebrate micro-wins: “You kept your head down!” “Your kick was smooth!”

• Keep distances short (15–25m) to prevent fatigue and form breakdown

• Always end on success — even if it’s just a great streamline glide 

Final Thoughts

Butterfly isn’t about strength. It’s about rhythm, trust, and flow. When taught in the right sequence — wave first, arms second, breath third — beginners don’t just learn a stroke. They discover a new way to move through water with grace and joy.

So go slow. Be patient. Celebrate every ripple of progress.Because the child (or adult!) who learns to fly on their own terms……becomes the swimmer who never fears the water again.

Wave. Reach. Breathe. Glide. 

Butterfly isn’t a test — it’s a dance. And everyone deserves to learn the steps. 🦋💙