Here’s a simple way to improve butterfly speed and efficiency. A...
Andrew Sheaff@AndrewKSheaff
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Jan 10, 2026
~1 min read
1
Here’s a simple way to improve butterfly speed and efficiency.
A lot of butterflyers, particularly 200 butterflyers, will throw their arms forward, kick, and press the chest in the front of the stroke.
Here’s why.
A lot of butterflyers, particularly 200 butterflyers, will throw their arms forward, kick, and press the chest in the front of the stroke.
Here’s why.
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The air in the lungs is buoyant, and air does not want to be submerged.
By using the momentum of the arms and the falling weight of the body, swimmers can force that air under the water.
Importantly, it’s not just down, with swimmers pressing forward.
By using the momentum of the arms and the falling weight of the body, swimmers can force that air under the water.
Importantly, it’s not just down, with swimmers pressing forward.
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Once the pressure is released, that air is going to push swimmers up and forward.
If swimmers ensure their stroke is set up by the time that pressure is released, and the good ones do, they can use the buoyant force to power them through the pull.
If swimmers ensure their stroke is set up by the time that pressure is released, and the good ones do, they can use the buoyant force to power them through the pull.
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And as a bonus, pressing the lungs down bounces the hips up, which means less drag.
It’s all free speed and that means it’s sustainable speed.
It’s all free speed and that means it’s sustainable speed.
5
Execution is where the rubber hits the road in skill development.
The important work has to actually happen.
One of the best ways to help coaches focus on the right skills is by providing weekly guidelines for targeting skills.
The important work has to actually happen.
One of the best ways to help coaches focus on the right skills is by providing weekly guidelines for targeting skills.