Breaststroke & Butterfly Technique Guide

Master the two simultaneous strokes with proper timing, powerful kick, and efficient pull mechanics.

The Simultaneous Strokes

Breaststroke and butterfly are the only strokes requiring simultaneous movement of both arms and both legs. This creates unique timing challenges but also powerful propulsion when executed correctly.

Key similarity: Both strokes use undulating body motion and precise timing between pull and kick.

Key difference: Breaststroke emphasizes glide and efficiency; butterfly emphasizes power and speed.

BREASTSTROKE TECHNIQUE

Why Breaststroke Matters

Breaststroke is the slowest competitive stroke but the most technically demanding. Small errors dramatically impact speed. Proper technique allows for powerful kicks, efficient pulls, and maximum glide.

Body Position

The breaststroke wave:

Critical principle: High hips throughout stroke. Low hips create massive drag.

Breaststroke Pull

Pull Pattern

  1. Outsweep: Hands press out and down to shoulder width, catch water
  2. Insweep: Hands sweep in and up toward chest, elbows stay high
  3. Recovery: Hands shoot forward together under water back to streamline

Key points:

Common Pull Errors

Breaststroke Kick

The kick provides 60-70% of breaststroke propulsion - most powerful of all strokes.

Kick Mechanics

  1. Recovery: Heels draw up toward buttocks, knees stay close together
  2. Catch: Feet dorsiflex (toes toward shins), feet turn outward
  3. Power phase: Feet push water back in circular motion
  4. Squeeze: Legs snap together, finishing in streamline

Ankle flexibility: Critical for powerful kick. Inflexible ankles reduce propulsion by 30-40%.

Kick Variations

Common Kick Errors

Breaststroke Timing

The famous breaststroke rhyme: "Pull, Breathe, Kick, Glide"

Timing Sequence

  1. Streamline glide: Arms extended, legs together, body horizontal
  2. Pull starts: Hands press out, body stays streamlined
  3. Breathe: Head rises as hands insweep, quick breath
  4. Recovery: Hands shoot forward, head returns down
  5. Kick: Feet drive back as hands reach full extension
  6. Glide: Body fully streamlined, momentum carries forward

Critical timing point: Kick finishes as hands reach full extension. This is when maximum glide occurs.

Breaststroke Breathing

Common error: Lifting head too early or keeping it up too long disrupts body position.

Breaststroke Pullouts

One underwater pullout allowed after start and each turn:

  1. Streamline: Glide in tight streamline off wall
  2. Pull: Big pull down to hips (like butterfly underwater)
  3. Recovery: Hands recover under body back to streamline
  4. Dolphin kick: One dolphin kick allowed during pull or recovery
  5. Breaststroke kick: First breaststroke kick brings head to surface

Common Breaststroke Mistakes

1. Gliding Too Long

Problem: Excessive glide slows stroke rate too much.

Fix: Glide only until you stop accelerating (about 1 second).

2. Kicking During Pull

Problem: Kick and pull overlap, wastes propulsion.

Fix: Pull first, then kick as hands extend forward.

3. Low Hips

Problem: Hips sinking creates massive drag.

Fix: Stronger kick, press chest down during glide, engage core.

4. Head Too High

Problem: Looking forward instead of down sinks hips.

Fix: Look down during glide, lift only to breathe.

Breaststroke Drills

BUTTERFLY TECHNIQUE

Why Butterfly Matters

Butterfly is the most powerful and athletic stroke, requiring full-body coordination. When done correctly, it's faster than breaststroke and can rival backstroke speed. Poor technique leads to exhaustion and shoulder injury.

Body Position: The Dolphin Wave

Butterfly uses continuous body undulation like a dolphin:

The wave timing: Body undulates twice per arm cycle (two kicks per pull).

Butterfly Arm Stroke

Entry and Catch

  1. Entry: Hands enter shoulder-width apart, thumbs down
  2. Extension: Arms extend forward and slightly out
  3. Catch: Hands pitch outward, elbows stay high, forearms vertical

Pull Phase

Butterfly uses hourglass pull pattern:

  1. Outsweep: Hands press out to wider than shoulders
  2. Insweep: Hands sweep in under chest toward centerline
  3. Upsweep: Hands press back and up, finishing at thighs

Power point: Maximum acceleration during insweep when hands are under chest.

Recovery

Butterfly Kick

The dolphin kick provides 30-40% of butterfly propulsion.

Kick Mechanics

Two Kicks Per Stroke

  1. First kick (small): During hand entry and catch
  2. Second kick (large): During insweep and upsweep, provides main propulsion

Butterfly Timing

The sequence:

  1. Hands enter, first small kick
  2. Hands catch and pull
  3. Second large kick as hands pass under chest
  4. Hands push to thighs, body rises
  5. Arms recover over water, body undulates forward

Critical timing: Large kick happens as hands push past chest. This creates powerful forward surge.

Butterfly Breathing

Advanced technique: One-arm butterfly breathing (alternating arms) for training.

Common Butterfly Mistakes

1. Lifting Head Too High

Problem: Excessive head lift sinks hips, disrupts rhythm.

Fix: Breathe forward with minimal lift, let body undulation bring head up.

2. Straight-Leg Kick

Problem: No knee bend makes kick weak and tiring.

Fix: Allow slight knee bend, focus on hip drive and whip action.

3. Late Second Kick

Problem: Kicking after hands finish push loses momentum.

Fix: Time large kick as hands pass under chest.

4. Arm-Only Pull

Problem: Using only arms without body undulation.

Fix: Emphasize body wave, let wave power the stroke.

Butterfly Drills

Training Both Strokes

Beginners (0-6 months)

Goal: Swim 100m of each stroke with legal technique.

Intermediate (6-24 months)

Advanced (2+ years)

Equipment Recommendations

Recommended Products

As an Amazon Associate, I earn from qualifying purchases. Disclosure.

Measuring Progress

Take Your Technique Further

SwimAnalytics provides stroke-specific analysis for both breaststroke and butterfly:

Start Free Trial →

Related Resources