The 5 Best Butterfly Swim Workouts

Great butterfly requires strength and power, but those qualities are most effective when they’re supported by precise timing. Your arms, dolphin kick, body position, and breath must work together in a repeatable rhythm. Without that coordination, swimming harder often creates more fatigue without producing more speed.

These five coach-written butterfly workouts, which incorporate some freestyle swimming, integrate timing, pulling, kicking, speed, and endurance. They range from 2,500 to 3,100 yards and are intended for experienced swimmers who can already swim butterfly well.

Butterfly can place considerable demand on your shoulders and lower back. Shorten the butterfly repetitions, substitute one-arm butterfly, or use freestyle when you can’t maintain sound technique.

USMS members can find thousands of additional workouts in the USMS Workout Library.

For butterfly technique advice, including drills, sets, and dryland exercises for every element of the stroke, check out, Butterfly Swimming: The Complete Guide.

Workout 1: Develop Better Butterfly Timing

This 2,900-yard butterfly timing workout uses one-arm butterfly to simplify the stroke before asking you to apply the same rhythm during full-stroke butterfly. One-arm swimming reduces the physical demand and gives you more time to coordinate your entry and exit kicks with your arm stroke.

Focus on two timing points: Kick as your working hand enters the water and again as it exits. During full-stroke butterfly, both arms enter and exit together, but the timing relationship remains the same.

Most of the one-arm and full-stroke butterfly should range from 5 to 7 on a scale of 1 to 10. The strong repetitions can rise to 8, provided you maintain your timing and body position. Fins are optional and can make it easier to feel your kick rhythm.

If one-arm butterfly is unfamiliar, ask your coach whether your nonworking arm should remain extended in front or at your side. Both versions are used, but they emphasize different skills.

Warm-Up (800 yards)

Complete the following twice. Rest 20 to 30 seconds after each repeat.

• 100 choice, easy
• 4 × 50s one-arm butterfly, descending 1–4 to a solid effort during the first round and a strong effort during the second; alternate the working arm by 25
• 4 × 25s freestyle, descending 1–4 to a solid effort during the first round and a strong effort during the second

Drill Set (600 yards)

Complete the following once. Rest 30 to 40 seconds after each repeat.

• 3 × 100s as 25 one-arm butterfly/25 full-stroke butterfly, repeating that pattern through the 100; descend slightly 1–3
• 3 × 100s as 25 full-stroke butterfly/50 one-arm butterfly/25 full-stroke butterfly; descend slightly 1–3

Aerobic Recovery Set (500 yards)

• 4 × 125s freestyle, steady; 40 to 50 seconds rest

Timing Set (800 yards)

Complete the following twice. Rest 20 seconds after each repeat and 60 seconds between rounds.

• 4 × 50s one-arm butterfly, strong
• 4 × 25s full-stroke butterfly, strong
• 100 freestyle, steady

Cool-Down (200 yards)

• 200 choice, easy

Total: 2,900 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Butterfly Timing

Butterfly uses two dolphin kicks during each arm cycle. The first is coordinated with your hand entry, and the second occurs as your hands finish your pull and exit the water.

Fitting both kicks into the correct parts of your stroke can make the rhythm feel smoother and help your arms recover without excessive lifting.

One-arm butterfly makes that timing easier to practice because the stroke is less physically demanding. As your working hand enters, complete your first kick and allow your body to extend forward. Wait through the catch and early pull before timing your second kick with your hand’s exit.

A common error is completing both kicks too early, before the pull develops. If that happens, the second kick can’t assist your exit and recovery. Think “kick the hand in, kick the hand out.”

The first two sets alternate one-arm and full-stroke butterfly so you can transfer the timing immediately. Don’t rush when you switch to full stroke. Maintain the same rhythm even though both arms are now moving simultaneously.

The 500 yards of steady freestyle provide aerobic work and recovery before the final butterfly set. Use that section to restore relaxed breathing and prepare for the strong repetitions.

During the final two rounds, speed is secondary to timing. If you begin kicking twice near the front of your stroke, pause, reduce your effort, and restore the entry-and-exit pattern. Fins can help you feel the rhythm, but they shouldn’t cause your kick to become excessively large.

Workout 2: Build a More Effective Butterfly Pull

This 2,500-yard butterfly pull workout uses closed-fist swimming and one-arm butterfly to improve your awareness of your catch and pull. Closed fists reduce the surface area of your hands, encouraging you to notice how your forearms interact with the water. One-arm butterfly provides more time to establish the catch before accelerating through your pull.

Your butterfly pull must fit within your stroke’s rhythm. Hesitating too long at the front can interrupt your timing, whereas rushing your catch can cause your hands and forearms to slip through the water without creating useful pressure.

Keep the technique work between 4 and 6 on a scale of 1 to 10 and the strong butterfly around 7 or 8. No equipment is required, although fins are optional. Avoid forcing your pull or using closed fists if doing so causes discomfort.

Warm-Up (600 yards)

Complete the following once. Rest 30 seconds after each repeat.

• 100 choice, easy
• 4 × 50s freestyle, cruise
• 4 × 25s closed-fist freestyle, descending 1–4
• 4 × 50s, alternating: odd repeats: dolphin kick with a kickboard, building throughout; even repeats: one-arm butterfly, building throughout

Drill Set (900 yards)

Complete the following three times. Rest 20 seconds after each repeat and 60 seconds between rounds.

• 10 × 25s: odd repeats: closed-fist freestyle at a low but natural stroke count, even repeats: full-stroke butterfly, strong
• 50 choice, easy

Pull Set (800 yards)

Complete the following four times. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 25 closed-fist one-arm butterfly, building to fast
• 50 full-stroke butterfly, solid
• 25 closed-fist one-arm butterfly, building to fast
• 50 full-stroke butterfly, solid
• 50 choice, easy, with the first 25 closed fist

Cool-Down (200 yards)

• 200 choice, easy

Total: 2,500 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Butterfly Pull

An effective butterfly pull begins by positioning your hands and forearms to apply pressure backward. Your hands shouldn’t press primarily toward the bottom of the pool, and your elbows shouldn’t lead your pull. Establish your catch, then accelerate your hands backward through the finish.

Closed-fist freestyle and butterfly reduce the surface area available to hold water. Rather than simply pulling harder, notice the pressure against your forearms. When you reopen your hands, try to preserve that connection while adding the surface of your palms.

One-arm butterfly slows and simplifies your stroke enough to give you more time to establish your catch. Use that time deliberately, but don’t pause so long that you interrupt your rhythm. Coordinate your second kick with your hand’s exit just as you would during full-stroke butterfly.

The first main set alternates closed-fist freestyle and strong butterfly. Carry your awareness of your forearm from the drill into each full-stroke repetition. If your butterfly becomes shorter or more hurried, reduce your effort.

The second main set places closed-fist one-arm butterfly immediately before solid full-stroke butterfly. The objective is transfer: Use the drill to identify effective pressure, then reproduce that sensation while both arms work together.

A powerful pull doesn’t require excessive vertical movement. The pull, kick, and body rhythm should help your shoulders clear the surface without forcing your chest high out of the water.

If your shoulders become uncomfortable, shorten the butterfly repetitions or substitute full-stroke butterfly with one-arm butterfly or freestyle.

Workout 3: Develop a Stronger Dolphin Kick

This 2,900-yard butterfly kick workout alternates isolated dolphin kicking with freestyle and full-stroke butterfly. The goal is to improve your dolphin kick in several body positions and then integrate it into your complete stroke.

A productive dolphin kick begins with movement through your torso and hips rather than an exaggerated bend of your knees. Your legs move together, your ankles remain relaxed, and your kick stays compact enough to fit the rhythm of your stroke. Butterfly generally uses two kicks per arm cycle: one with your hand entry and another with your hand exit.

You’ll need a kickboard. Fins are optional and can help you feel the rhythm and speed of your kick. Keep strong kick and butterfly repetitions around 7 or 8 on a scale of 1 to 10. If the kickboard position strains your neck or back, kick in streamline on your front, side, or back instead.

Warm-Up (400 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 100 choice, easy
• 4 × 25s choice, descending 1–4. Make the second round faster than the first.

Kick Set (600 yards)

Complete the following four times. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 4 × 25s dolphin kick with a kickboard, descending 1–4 to strong
• 50 freestyle, cruise

Kick Set II (800 yards)

Complete the following four times. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 6 × 25s, strong: odd repeats: dolphin kick on your back, even repeats: full-stroke butterfly
• 50 freestyle, steady

Main Set (900 yards)

Complete the following six times. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 50 dolphin kick with a kickboard, strong
• 50 full-stroke butterfly, solid
• 50 freestyle, steady

Cool-Down (200 yards)

• 200 choice, easy

Total: 2,900 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Dolphin Kick

Dolphin kick contributes propulsion and helps coordinate the wave-like rhythm of butterfly. To make it useful during full-stroke swimming, you must practice both the kick itself and its timing with your arms.

During the kickboard repetitions, keep the movement compact and continuous. Initiate the motion through your torso and hips, allow your knees to bend naturally, and finish through relaxed ankles and feet. Avoid drawing your heels excessively toward your hips, which can increase drag and slow your rhythm.

The descending 25s provide an opportunity to increase your tempo gradually. Make each repetition faster without allowing your kick to become much larger.
Kicking on your back gives you different feedback. Keep your head still, your hips near the surface, and your knees from rising excessively above the water. If kicking on your back bothers your lower back, switch to a side or front position.

Each isolated kick segment is followed by butterfly or freestyle. This is intentional. Maintain the same awareness of your hips and legs once your arms are added. Don’t let the kick disappear when you begin full-stroke butterfly.

During butterfly, coordinate one kick with your hand entry and the second with your hand exit. The second kick is often lost as swimmers get tired. Pay particular attention to it during the later rounds.

The main set asks you to perform a strong isolated kick, integrate it into butterfly, and then recover through steady freestyle. Keep the butterfly solid rather than all-out. If you can no longer maintain the two-kick rhythm, shorten the repeat or substitute one-arm butterfly.

Remember: Being able to kick faster with a kickboard doesn’t matter much if you don’t integrate that improved kick into the timing of your stroke while swimming regular butterfly.

Workout 4: Maintain Butterfly Technique at Speed

This 2,900-yard butterfly speed workout applies the timing, pull, and kick skills from the first three sessions to short, fast repetitions. Most fast segments are between 12.5 and 25 yards, allowing you to practice speed without requiring long stretches of technically bad butterfly.

The session moves through separate kick, one-arm butterfly, and full-stroke butterfly sets. Closed-fist swimming emphasizes your forearm during your pull, and the broken-speed repetitions teach you to accelerate and then regain control within a single length.

Fast repetitions should feel like 8 or 9 on a scale of 1 to 10. Take the full recovery so each effort can remain quick and technically sound. You’ll need a pull buoy and either a kickboard or the ability to do dolphin kick comfortably on your back.

If your timing, recovery, or body position deteriorate, reduce your effort or switch to one-arm butterfly. Practicing uncontrolled butterfly doesn’t improve race-specific technique.

Warm-Up (700 yards)

Complete the following twice. Rest 30 seconds after each repeat. Make the second round faster than the first.

• 100 choice, easy
• 4 × 25s one-arm butterfly, descending 1–4; Nos. 1 and 2 are closed fist
• 3 × 50s freestyle with a pull buoy, descending 1–3

Kick Set (800 yards)

Complete the following four times. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 6 × 25s dolphin kick on your back or with a kickboard as 12.5 fast/12.5 easy
• 50 choice, easy

Speed Set (800 yards)

Complete the following four times. Rest 30 seconds after each repeat.

• 4 × 25s one-arm butterfly, building to fast
• 2 × 25s butterfly as 15 fast/10 easy
• 50 choice, easy

Main Set (400 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 25 closed-fist butterfly as 15 fast/10 easy
• 25 butterfly as 20 fast/5 easy
• 25 closed-fist butterfly as 15 fast/10 easy
• 25 butterfly as 20 fast/5 easy
• 100 choice, easy, as 25 choice/50 closed-fist one-arm butterfly/25 choice

Cool-Down (200 yards)

• 2 × 100s, easy, as 25 closed fist/25 regular swimming

Total: 2,900 yards

View this workout (and thousands more) in our Workout Library.

How to Swim Butterfly Faster Without Losing Your Technique

If you want to swim faster butterfly, you’ll have to change the timing of your stroke. Your arms move more quickly, your recovery window becomes shorter, and your kick must remain coordinated with your hand entry and exit. Short repetitions let you practice those demands without accumulating so much fatigue that your stroke loses its shape.

The opening set rehearses one-arm butterfly and pulling before the speed work. During the closed-fist repetitions, focus on the pressure against your forearm. When your hand opens, preserve that connection.

The kick set uses broken 25s: 12.5 yards fast followed by 12.5 easy. Make the transition clear without stopping your kick. During the fast half, increase your tempo while keeping your movement compact.

The next set applies the same principle to one-arm and full-stroke butterfly. Build gradually during the one-arm 25s, then use the shorter fast segments to practice race-level speed. Don’t lift your head or chest excessively as you accelerate.

Closed-fist butterfly makes the final set more demanding. Because you have less surface area, the drill can expose a slipping catch or a rushed pull. Use it for awareness rather than trying to overpower the water.

Speed training requires recovery. If your times become slower across successive rounds, add rest. 

Record selected 25-yard times if possible. Look for consistent speed, not one outstanding effort followed by a large decline. You should be swimming fast while maintaining proper kick timing.

Workout 5: Hold Your Butterfly Technique While Tired

This 3,100-yard butterfly endurance workout challenges you to maintain proper timing, pulling, and kicking mechanics as you get more tired. Each major set emphasizes a different component of your stroke before asking you to apply it during strong full-stroke butterfly.

The workout begins with one-arm and closed-fist technique work, progresses to repeated strong 75s and 25s, and then isolates timing and kicking in separate sets. Freestyle and pull provide active recovery between butterfly repetitions.

This is an advanced workout. Strong butterfly should feel like 7 or 8 on a scale of 1 to 10, but your technique must remain controlled. You’ll need a pull buoy and kickboard. Fins are optional.

Reduce the number of rounds or shorten the butterfly repetitions if 3,100 yards exceeds your current training volume. Butterfly endurance should be developed progressively; completing the distance with severely compromised technique defeats the purpose.

Warm-Up (600 yards)

Complete the following once. Rest 20 seconds after each repeat.

• 150 choice, easy
• 3 × 50s one-arm butterfly, with the first 25 closed fist
• 2 × 75s freestyle with a pull buoy, attempting to take one fewer stroke per 25 without over gliding
• 6 × 25s, odd repeats: closed-fist freestyle, even repeats: full-stroke butterfly

Pre-Set (900 yards)

Complete the following three times. Rest 30 seconds after each repeat.

• 75 freestyle with a pull buoy, strong
• 75 butterfly, strong
• 3 × 25s butterfly, strong75 freestyle with a pull buoy, cruise

Endurance Set (700 yards)

Complete the following four times. Rest 30 seconds after each repeat.

• 150 as 25 one-arm butterfly at a solid effort/25 full-stroke butterfly, strong; repeat the pattern through the 150
• 25 choice, easy

Kick Set (750 yards)

Complete the following three times. Rest 30 seconds after each repeat.

• 4 × 25s dolphin kick with a kickboard, strong
• 4 × 25s butterfly, strong
• 50 choice, easy

Cool-Down (150 yards)

• 150 choice, easy

Total: 3,100 yards

View this workout (and thousands more) in our Workout Library.

How to Maintain Butterfly Technique as You Tire

Butterfly endurance depends on recognizing technical changes early. As they get tired, swimmers often lose their second kick, rush their catch, lift too high to breathe, or struggle to recover their arms over the surface. Continuing to force the stroke usually makes them more tired.

The opening set establishes your technical priorities. One-arm butterfly reinforces timing, closed-fist swimming increases awareness of your forearm, and the pull 75s encourage controlled stroke length.

During the pre-set, carry the pull awareness from buoy swimming into the 75 butterfly. The three 25s that follow should remain strong and coordinated. If the 75 causes your stroke to deteriorate, divide it into 3 × 25s with brief rest.

The endurance set alternates one-arm and full-stroke butterfly within each 150. Use the one-arm lengths to restore the entry-and-exit kick timing, then preserve that rhythm during full-stroke butterfly. Don’t treat the drill lengths as rest; perform them deliberately.

The next set creates tires your legs before you do full-stroke butterfly. Maintain the second kick as your hands exit the water, particularly during the later rounds. If that kick disappears, reduce your speed or shorten the repetitions.

Choose one cue for each set. Focus on the pull during the first, timing during the second, and kick during the third. Trying to monitor every component simultaneously becomes difficult when you get tired.

Stop or modify the set if your shoulders or lower back start hurting. Your technique can change slightly as you tire, but it shouldn’t collapse completely.

Frequently Asked Questions About Swimming Faster Butterfly

How often should you breathe while swimming butterfly?

The best butterfly breathing pattern depends on your event, conditioning, technique, and individual needs. Breathing every stroke provides more frequent access to air but can increase vertical movement if your breath is late or excessively high. Breathing every other stroke might help some swimmers maintain a lower body position but provides fewer opportunities to inhale.

Use the pattern that supplies enough oxygen while allowing you to maintain your timing and body position. Some swimmers also alternate patterns during longer races.

What is the key to swimming butterfly well?

Timing is one of the most important elements of effective butterfly. You should kick as your hands enter the water and kick again as they exit. The entry kick helps reestablish your alignment after your arm recovery, and the exit kick supports your hips and torso as your arms begin their next recovery.

The pull, kick, breath, body position, and recovery still matter. Timing doesn’t replace those skills; it coordinates them into one continuous stroke.

How wide should your hands enter during butterfly?

Your hands should generally enter in front of your shoulders at approximately shoulder-width apart or slightly wider. An entry that’s too narrow can place your arms in a weak position or encourage your hands to cross your centerline. An excessively wide entry can make it harder to establish an effective catch.

Shoulder structure, mobility, and individual technique vary, so use shoulder-width apart as a starting point rather than a rigid rule. The entry should feel comfortable and place your arms in a strong position for your catch.

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