Another way to really practice your butterfly without getting into the struggle state of mind is to use single-arm butterfly. This is one arm at a time but done in a very specific way. It may even look a little bit like freestyle. The idea is that the lead arm stays directly forward, it doesn't sweep up and down too much. There's a kick of the hands in as we've practice, plus, this allows you to start thinking about the kick of the hands out, which is the second kick on butterfly. The stroke is with a raised high arm, so it's a straight arm recovery just like you'll have on butterfly. The difference is, is that you'll turn your head to the side so that it's between the two arms. You don't want to look forward because that would be an awkward position for the extended arm. The rhythm of the stroke should follow the body and the kick will follow the movement of the body. It's a single-arm stroke. Keep the arm recovery high and keep the breath low and to the side.


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Single-Arm Butterfly -