Butterfly Drills

When doing drills, the main focus should be breaking the stroke down and perfecting it. Don't rush drills -- good technique is the important factor.


Blind Drill

Butterfly 3+1 Drill

One-Arm Fly Drill

Short Axis Drill

Three-stroke Switch Drill


Blind Drill (25's @ :20 rest)

This drill works with all strokes and checks your position in the water as well as helping maximize swimming effort. Many people swim with a very uneven stroke that pulls to one side which reinforces bad habits and creates an imbalance during the swim. BE CAREFUL OF OTHERS IN YOUR LANE! Let them know what you're doing ahead of time.

Butterfly 3+1 Drill

This drill works on the recovery of the arms.

One-Arm Fly Drill

This drill is good working fly kick timing and allows you to get the feeling of the fly stroke with relatively little stress. You can create variations: two right-two left; two right-two left-two full.

Short Axis Drill

This drill encourages you to use your body in the breaststroke and butterfly and to get used to releasing the arms from all of the responsiblity of moving you along. It's also good anerobic training because you will not be raising your head to breathe during the cycle.

You are not going to go fast in this drill. In fact, you'll go very slowly. So focus on mastering the technique. Then in another part of the practice, think about the drill as you practice breaststroke or butterfly.

Three-stroke Switch Drill

This freestyle, backstroke, or butterfly drill helps with balance, and in the case of freestyle, bilateral breathing. Concentrate on a steady, strong kick as you do this drill