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Butterfly beginner exercises

Butterfly asks a bit more of your body than the other strokes, so before diving into technique, let’s make sure you’re set up for success. Not sure where your swimming currently stands? Take our self assessment first — it’ll help tailor what comes next.

Chose any distance you want to train – we mix and match suitable exercises for distances that suit your endurance and available time.

We recommend you start this module with a kickboard-assisted training. This helps isolating movements and gets you to perfection faster than without. Continue with mixed trainings until you feel ready to do unaided lessons.

At the bottom of any module you may find a number of exercises that let you check on your personal competency regarding this module. If you can master these exercises, you are ready to progress to the next module. Also, you can check off this module in your progression chart.

TECHNIQUE MODULE BUTTERFLY

Basic Butterfly Skills

Competency Assessment

When you completed the modules trainings, take a look at these questions. If you are confident that you can do the relevant exercises in good form, we believe that you are ready for your next module! 

Can you submerge your whole head and breathe out through your mouth?

Can you float on the water with your face down and not move your limbs?

Giving yourself a push from the pools edge, can you glide through the water with your arms fully extended and your face looking straight down?

Can you do the freestyle leg stroke at the pools edge with your arms extended and your face in the water?

Track your progression

You can track your overall progression by checking off the status of your technique modules.
My Butterfly Level