Butterfly Kicking Sets

Set 1 

(2 x through)

Round 1: build to strong 

Round 2: 12½ strong and 12½ smooth  

Take 20 seconds rest after each repetition 

Take 40 seconds rest after each round 

Do 10 seconds of vertical kick before each 25. If your pool isn’t deep enough, do wall kick instead. 

• 2 x 25s butterfly kick with kickboard 
• 2 x 25s butterfly kick with snorkel in streamlined position 
• 2 x 25s butterfly kick with snorkel and kickboard 
• 2 x 25s streamlined butterfly kick on your back 

Purpose and Focus Points

This set helps you recognize the nuances of butterfly kick because you do the kick in different positions. You’ll also add some speed during each 25 to challenge you to kick well. To further reinforce effective kicking skills, do 10 seconds of vertical kick before each 25. Focus on moving water in both directions to help you maintain a high position in the water. Substitute wall kick if your pool isn’t deep enough, again focusing on pushing against the water with your feet. Build to strong on the first round and go 12½ strong and 12 ½ smooth in the second round. 

Set 2

(4 x through) 

Take 20 seconds rest after each repetition 

Take 40 seconds rest after each round 

• 4 x 12½s surf kick—strong 
• 4 x 25s kick—descend 1–4 strong; odd rounds: kick with a kickboard, even rounds: streamlined kick on your back  

Purpose and Focus Points 

This set will help you establish a strong, powerful kick because it forces you to kick hard and fast. Raising your head causes your hips to sink, which means you’ll have to work hard to keep your hips up. Hold your hands still and use your legs to maintain your position in the water. 

After those short, fast repetitions, transition to 25s during which you gradually get faster with each repetition. The odd rounds are with a kickboard and the even rounds are on your back to help you develop your kick in both directions.  

Set 3 

Take 20 seconds rest after the 25s and 50s 

Take 30 seconds rest after each 100 

Take 40 seconds rest after each 200 

• 3 x 50s butterfly kick in streamlined position on back—descend 1–3 
• 2 x 25s butterfly kick in streamlined position on back—strong effort 
• 4 x 100s as 25 butterfly kick in streamlined position on back, 25 butterfly—descend 1–4 
• 3 x 50s butterfly kick with kickboard—descend 1–3 
• 2 x 25s butterfly kick with kickboard—strong effort 
• 2 x 200s swum as 50 butterfly kick with board and 50 butterfly—descend 1–2  

Purpose and Focus Points

This set features endurance kick work.

Start off with some descending work to get things moving. Focus on being in control and creating speed with your legs. Then turn up the intensity again for two strong 25s.

Once your legs are sufficiently fatigued, move into the longer work. The goal here is to continue to develop your kick while also helping you learn to maintain a strong kick while swimming. You’ll alternate between kicking and swimming. Get faster with each repetition.

The first half of the set is done on your back and the second on your front to work your kick in both directions.

Set 4 

(2 x through) 

Take 40 seconds rest after each repetition 

Take 90 seconds rest after each round 

• 4 x 12½s tombstone kick—fast; start each repetition with 10 seconds of wall kick 
• 25 butterfly kick with a kickboard—fast 
• 25 butterfly—fast 
• 4 x 15s butterfly kick with a kickboard and DragSox—fast 
• 25 butterfly kick with a kickboard—fast 
• 25 butterfly—fast 

Purpose and Focus Points 

This set helps you improve the strength and power of your butterfly kick.  

Begin with fast wall kick and tombstone kick to work against some resistance. The goal here is to push as much as you can against the water with each kick.  

Then move into fast kicking and fast swimming. After the resisted kick, you should feel like you’re flying during these two 25s.  

Then repeat the first three tasks in the set, this time using DragSox instead of tombstone kick. The added resistance will challenge your legs in a different way.  

Throughout the entire set, the emphasis is on intensity. 

Set 5 

(3 x through) 

Take 40 seconds rest after each repetition 

Take 60 seconds rest after each round 

If your pool isn’t deep enough, do wall kick instead of vertical kick. 

• 10 seconds of vertical butterfly kick—fast 
• 2 x 12½s butterfly kick with a kickboard—fast 
• 10 seconds of vertical butterfly kick—fast 
• 2 x 12½s butterfly kick with a kickboard—fast 
• 10 seconds of vertical butterfly kick—fast 
• 2 x 25s 4-kick, 1-pull drill—1: build to strong; 2: fast 
• 25 butterfly—fast 
• 25 easy 

Purpose and Focus Points 

This set is all about speed and creating as much as possible over these short distances. This set includes vertical kick to help you learn how to create a powerful kick so you stay afloat. After the fast kick, work on using your kick to create speed within your stroke. Start off with 4-kick, 1-pull drill to emphasize your legs, then transition to regular butterfly to put it all together. Substitute wall kick if your pool isn’t deep enough for vertical kick.