FAST Butterfly skills. A visual 🧵. ALL the key skills. 1. Fast...
Andrew Sheaff@AndrewKSheaff
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Jun 26, 2026
~1 min read
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FAST Butterfly skills. A visual 🧵.
ALL the key skills.
1. Fast butterfly starts with swimming level in the water.
The straighter butterflyers can move through the water, the faster they’ll move through the water.
Cont.
ALL the key skills.
1. Fast butterfly starts with swimming level in the water.
The straighter butterflyers can move through the water, the faster they’ll move through the water.
Cont.
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2. Just as importantly, they have to maintain their alignment at every instant throughout the stroke.
It’s a constant battle to keep drag low.
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It’s a constant battle to keep drag low.
Cont.
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3. They also have to breathe low and breathe fast.
This ensures that they can keep drag low and their stroke rate up.
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This ensures that they can keep drag low and their stroke rate up.
Cont.
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4. To create propulsion, they have to use their entire arm as a paddle.
More surface area equals more speed.
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More surface area equals more speed.
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5. Once they get the arms in effective positions, they have to keep the arms in effective positions.
The longer they can hold the skills, the more speed they can create.
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The longer they can hold the skills, the more speed they can create.
Cont.
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6. Positions matter, but they’re not enough.
Swimmers also have to accelerate throughout the pull to create as much propulsion as possible.
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Swimmers also have to accelerate throughout the pull to create as much propulsion as possible.
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7. Swimmers also create a ton of propulsion with the legs.
The kick is key for sending swimmers forward down the pool.
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The kick is key for sending swimmers forward down the pool.
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8. The kick also play a critical role in the timing of the stroke.
The kick ensures that the hips are in the right position at the right time to for optimal body position.
Cont.
The kick ensures that the hips are in the right position at the right time to for optimal body position.
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9. A key aspect of timing happens at entry.
The kick, the extension forward of the arms, and the press of the chest all ensure that the hips come up fast and easy.
This keeps drag down and speed up.
The kick, the extension forward of the arms, and the press of the chest all ensure that the hips come up fast and easy.
This keeps drag down and speed up.
