How to Incorporate Butterfly Stroke Into Triathlon Training

Why the “Queen of Strokes” Belongs in Your Triathlon Swim Program — Even If You’re Not Racing It 

When most triathletes think of swim training, they think: freestyle. freestyle. freestyle.But what if the stroke you’ve been avoiding — the most physically demanding, technically complex, and misunderstood of all — could actually make you a faster, stronger, and more resilient triathlete?

Enter butterfly.

Yes — butterfly. The stroke that makes even elite swimmers sweat. The stroke that’s rarely used in triathlon races. The stroke that many triathletes skip because “it’s too hard” or “I’ll never race it.”

Here’s the truth: You don’t need to race butterfly to benefit from it. In fact, incorporating butterfly into your triathlon swim training — even just once a week — can dramatically improve your freestyle efficiency, core strength, shoulder health, and mental toughness.

This isn’t about becoming a butterfly specialist. It’s about using butterfly as a secret weapon to unlock your full triathlon potential.

🦋 Why Butterfly Is a Game-Changer for Triathletes

Despite never being used in a triathlon swim leg, butterfly delivers five critical advantages that directly translate to faster, more efficient freestyle:     

Core Strength & Stability	The undulating motion forces explosive core engagement — the same core used to stabilize your body in freestyle.
Shoulder Health & Mobility	The high-elbow recovery strengthens rotator cuff muscles and improves shoulder mobility — preventing the overuse injuries common in triathletes.
Improved Body Position	The dolphin kick trains your entire body to stay horizontal and streamlined — reducing drag in freestyle.
Enhanced Breathing Control	The rhythmic, bilateral breathing pattern builds lung capacity and teaches you to exhale fully underwater — reducing panic in open water.
Mental Toughness	Butterfly is hard. Doing it regularly builds resilience, discipline, and the ability to push through discomfort — exactly what you need at mile 20 of a marathon or the final 50m of a swim leg.

“Butterfly isn’t about swimming faster — it’s about swimming smarter. It makes everything else easier.”— Chrissie Wellington, 4x Ironman World Champion  

🏊‍♀️ How to Add Butterfly to Your Triathlon Swim Plan (Without Burning Out)

You don’t need to swim 1,000m of butterfly a week. In fact, 100–300m per week is more than enough — if done strategically.

✅ Recommended Weekly Integration (For All Levels)   

Beginner	100–200m	1x/week	Technique, rhythm, comfort
Intermediate	200–400m	1x/week	Power, coordination, endurance
Advanced	300–500m	1x/week	Race-pace intensity, mental toughness

💡 Best time to swim butterfly: Midweek, after a rest day — never before a hard bike or run.  

🛠️ 4 Effective Ways to Incorporate Butterfly Into Your Triathlon Workouts

1. Butterfly as a “Technique Reset” Drill (Beginner-Friendly) 

Purpose: Build comfort and rhythm without fatigue.

How to do it:

• After your warm-up, swim 4 x 25m butterfly

• Focus on:

  • Chest-driven undulation (not knee kicks)

  • Relaxed recovery

  • Exhaling steadily underwater 

• Use a snorkel to remove breath stress

• Rest 45–60s between reps 

🎯 Cue: “Fly from your chest — not your arms.”  

✅ Perfect for: Swimmers who avoid butterfly due to fear or frustration.  

2. Butterfly as a “Core and Power” Booster (Intermediate) 

Purpose: Build explosive strength and body awareness.

How to do it:

• 6 x 25m butterfly @ 75% effort

• Focus on powerful dolphin kick and early vertical forearm catch  

• Keep stroke count low — aim for 12–14 strokes per 25m

• Rest: 30s 

💪 Pro Tip: Add fins for 2–3 reps to feel the wave motion — then remove them to feel the strength.  

✅ Perfect for: Swimmers who want to improve freestyle propulsion and body position.  

3. Butterfly in “Mixed Stroke” Sets (All Levels) 

Purpose: Teach your body to switch rhythms — improving overall stroke efficiency.

How to do it:

• IM Order Drill: 4 x 100m = 25m fly / 25m back / 25m breast / 25m free

• Or: 8 x 50m = 12.5m fly / 12.5m back / 12.5m breast / 12.5m free

• Focus on smooth transitions — not speed 

🎯 Why it works:Butterfly forces you to reset your rhythm — making your freestyle feel smoother and more controlled afterward.  

✅ Perfect for: Triathletes who struggle with stroke fatigue or inconsistency.  

4. Butterfly as a Mental Toughness Challenge (Advanced) 

Purpose: Train your mind to endure discomfort — just like the final 200m of a swim leg or the last 5 miles of a marathon.

How to do it:

• “Butterfly Finish” Challenge:

  • Swim 800m freestyle at race pace

  • Finish with 4 x 25m butterfly @ 90% effort

• Or:

  • Swim 1500m freestyle

  • End with 6 x 25m butterfly (no rest) — push through fatigue

🧠 Cue: “This is your mental muscle — train it like your legs.”  

✅ Perfect for: Competitive triathletes preparing for Ironman or challenging open water conditions.  

📅 Sample Weekly Triathlon Swim Plan with Butterfly Integration       

Monday	Technique & Endurance	1,500m freestyle + 4 x 25m butterfly (snorkel)
Tuesday	Speed & Sprints	8 x 50m freestyle sprints + 2 x 25m butterfly (power focus)
Wednesday	Recovery & Mobility	800m easy backstroke + foam roll + yoga
Thursday	Mixed Stroke	6 x 100m IM order (25m each stroke)
Friday	Open Water Simulation	1,000m freestyle + sighting every 6 strokes + 4 x 25m butterfly (finish)
Saturday	Long Swim	2,000m freestyle (negative split)
Sunday	Rest or Cross-Train	Yoga, cycling, or walking

✅ Total Butterfly: 300m/week — just 15% of total swim volume — but 100% of the impact.  

🚫 Common Mistakes — And How to Avoid Them     

Doing too much too soon	Leads to shoulder injury or burnout	Start with 100m/week — build slowly
Using butterfly as punishment	Creates negative association	Frame it as “power training” — not a chore
Ignoring technique	Reinforces bad habits	Use snorkel, film yourself, focus on chest-driven motion
Swimming butterfly before hard bike/run	Impairs recovery	Always do butterfly on a swim-only day or after rest
Thinking “I’ll never race it, so why bother?”	Misses the transfer benefits	Butterfly isn’t for the race — it’s for your freestyle

🧠 The Mental Advantage: Why Butterfly Builds a Triathlete’s Mind

Triathlon isn’t just physical — it’s mental.

Butterfly teaches you to:

• Embrace discomfort  

• Stay calm under fatigue  

• Trust your rhythm  

• Push through the “I can’t” moment 

These are the exact mental skills you need when:

• Your stroke breaks down in choppy open water

• Your legs are dead on the bike

• Your brain screams “quit” at mile 22 

“The swim leg is 10% physical, 90% mental. Butterfly trains the 90%.”  

Final Thoughts

You don’t need to race butterfly to become a better triathlete.But if you want to swim faster, stronger, and more confidently —you need to swim butterfly. 

It’s not about adding more yards. It’s about adding better yards.

One day a week.Just 100–300 meters.But the impact?It echoes through every stroke, every turn, every race.

So stop avoiding it.Start embracing it.

Because the most powerful triathletes aren’t the ones who swim the most freestyle.

They’re the ones who dared to fly.

Fly smart. Swim strong. Finish faster. 

Because in triathlon, the best swimmers aren’t just fast —they’re resilient, balanced, and bold. 💙🏊‍♂️🚴‍♀️🏃‍♂️