Most butterfly sets destroy timing instead of developing it. If...
Andrew Sheaff@AndrewKSheaff
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Feb 25, 2026
~1 min read
1
Most butterfly sets destroy timing instead of developing it.
If swimmers can’t hold the rhythm when they’re tired, the stroke falls apart, and that is not good.
Telling them ‘kick here, kick there’ doesn’t work.
They need to feel the pattern and repeat it under fatigue.
If swimmers can’t hold the rhythm when they’re tired, the stroke falls apart, and that is not good.
Telling them ‘kick here, kick there’ doesn’t work.
They need to feel the pattern and repeat it under fatigue.
2
Here’s a simple set that gets the job done.
One arm butterfly and head up butterfly allow swimmers to feel great timing skills.
First, we strip it down so they can lock in:
Kick when the hands enter, kick when they exit.
One arm butterfly and head up butterfly allow swimmers to feel great timing skills.
First, we strip it down so they can lock in:
Kick when the hands enter, kick when they exit.
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Then we layer in efforts that demand more speed without losing that rhythm.
Every section turns up the pressure, but the emphasis on timing stays the same.
Every section turns up the pressure, but the emphasis on timing stays the same.
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By mixing in freestyle and butterfly drills with butterfly swimming, we can build butterfly rhythm and timing endurance without ruining the stroke.
As the work gets harder, the pattern stays consistent.
As the work gets harder, the pattern stays consistent.
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If they can keep that two-beat rhythm while the effort climbs, they’re developing skills that hold up under pressure.
More skill, better fitness, faster racing.
More skill, better fitness, faster racing.
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Click below to learn how to develop sets that improve skill and fitness at the same time for free.
buildbettersets.com
buildbettersets.com
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Many swimmers have zero awareness of where their hips are when they swim.
And that means potentially compromised body position and increased drag.
Rather than trying to ‘teach’ swimmers how to influence their hip position, simply have them wear a small weight belt.
And that means potentially compromised body position and increased drag.
Rather than trying to ‘teach’ swimmers how to influence their hip position, simply have them wear a small weight belt.