How to Combine Butterfly Kick and Arm Timing Through Drills

Mastering butterfly stroke means mastering its rhythm — and that rhythm depends heavily on the coordination between kick and arm timing. Many swimmers struggle with synchronizing their two-beat dolphin kick with the arm pull, often leading to an off-balance stroke, fatigue, or loss of speed.

Fortunately, with the right drills and awareness, swimmers can develop a fluid butterfly stroke where the kick supports the arms and the arms drive forward momentum. This article walks you through the best techniques and drills to help you combine butterfly kick and arm timing with precision and power.

🧠 Why Kick-and-Arm Timing Matters in Butterfly

The butterfly stroke follows a two-beat kick rhythm:

• First kick during the arm entry and forward extension

• Second kick during the arm pull and breath, propelling the body forward

This rhythm helps:

• Maintain body position and undulation

• Generate consistent propulsion

• Reduce drag and prevent early fatigue

Mistimed kicks (e.g., both kicks during the pull or only after the breath) can throw off the entire stroke rhythm.

🛠️ Drills to Improve Butterfly Kick and Arm Timing

Here are proven drills that isolate, build, and reinforce proper coordination:

🔹 1. Single Arm Butterfly Drill (with Dolphin Kick)

Purpose: Simplifies the stroke to help swimmers feel the connection between kick and arm.

How to do it:

• Swim butterfly using only one arm (alternate left and right each lap).

• Keep the non-working arm at your side.

• Maintain the standard two-beat dolphin kick throughout.

✅ Focus on timing the second kick with the pull and breath. Helps develop rhythm and body control.

🔹 2. Body Dolphin Drill with Arm Integration

Purpose: Establishes core-driven undulation and introduces gradual arm involvement.

How to do it:

• Start with body dolphin in streamline for 25m.

• Add arms on the next 25m: two body dolphins, then one arm stroke.

• Gradually move to full strokes by the fourth lap.

✅ Builds awareness of how core movement drives arm and kick timing.

🔹 3. KICK-KICK-PULL Drill

Purpose: Reinforces proper two-kick-per-pull coordination.

How to do it:

• Do two dolphin kicks (no arms), followed by one full butterfly stroke.

• Continue this pattern for 25–50m.

• Emphasize a small kick during extension and a strong kick with the pull.

✅ Trains proper sequencing and muscle memory for full-stroke rhythm.

🔹 4. Butterfly with Fins

Purpose: Builds strength and helps exaggerate the timing for feedback.

How to do it:

• Swim full-stroke butterfly while wearing fins.

• Focus on using hips to initiate the kick and sync the kicks precisely with the arms.

• Film for visual feedback if possible.

✅ Adds propulsion and lets you concentrate on fine-tuning the coordination.

🔹 5. 3-3-3 Drill (3 Body Dolphins, 3 Single Arms, 3 Full Strokes)

Purpose: Blends progression into full-stroke timing.

How to do it:

• Do 3 body dolphin kicks in streamline

• Follow with 3 single-arm butterfly strokes (switch arms each lap)

• Finish with 3 full butterfly strokes

✅ A dynamic, layered drill that builds from core movement to complete stroke mechanics.

💡 Pro Tips for Better Timing

• ✅ Think “kick-kick-glide” — one light kick on extension, one strong kick on pull

• ✅ Use your core to initiate the kick, not just your legs

• ✅ Practice in front of a mirror or video to visualize body flow

• ✅ Breathe forward, not up — this keeps your body low and helps with timing

• ✅ Start slow — mastering the rhythm at slower speeds leads to smoother full-stroke swimming later

🏁 Final Thoughts

Combining butterfly kick and arm timing isn’t just about muscle — it’s about rhythm and body awareness. The drills above will help you slow down, isolate each movement, and bring them together into one smooth, powerful stroke. With consistent practice and focus on the kick-pull-breath-glide rhythm, you'll feel more connected, efficient, and in control in the water.