From "comfortable in the water" to swimming an unbroken 25m of butterfly — in just one 45-minute session a week.

The most intimidating stroke, broken down into a genuinely learnable 12-week roadmap: warm-up, main set, cool-down, every week, with a clear checkpoint before you move on.

What's inside:

• 12 complete weekly sessions (45 min each) — no guesswork, just show up and follow the plan

• Progressive skill-building: body undulation → dolphin kick → breath timing → keyhole arm pull → two-beat kick rhythm → breathing integration → full stroke → endurance → the 25m test

• Coach's tips and common mistakes to avoid for every single week

• Weekly checkpoints so you know exactly when you're ready to progress

• A built-in progress log to track distance and how each session felt

• A simple equipment list (kickboard, pool noodle, pull buoy)

• A "what's next" section for after you hit 25m: extending distance, every-other-stroke breathing, open turns, speed work

Who it's for: Adults who are comfortable in the water but have never learned butterfly, and want a structured, self-paced way to build the whole-body wave and timing without private lessons. No prior stroke experience assumed — though swimmers who've done the freestyle or backstroke guides will recognize the dolphin-kick groundwork.