The way you pull for butterfly is very similar to how you would pull in freestyle, but both arms pull simultaneously. Make sure your arms recover straight and low to the surface.
Entry: The arms enter the water a little past shoulder width, the hands flat to the surface, and the arms are fully extended.
Catch: The movement pattern of the arm is similar to that of freestyle; the arm is slightly submerged, the catch initiates at the break of the elbow, and make sure to keep the wrist locked/hands in line with the forearms.
Power: The initial power is from when the forearm and hand reach perpendicular to the surface. The rest of the power follows through as far as the forearm can go, then the rest with the hand.
Recovery: With the elbows locked, the arms recover along the surface back up to the top of the stroke for entry.
A common mistake with wrist position during the recovery phase of the stroke. Wrists should be flat so that the palm of the hands is always pointed toward the bottom of the pool.
In a pool of water where you can stand comfortably, lean forward and practice the arm motion. Then try to do the action with one arm at a time while ensuring the timing of your kick before attempting the full stroke.
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By Colyn Ma
Colyn is a casual Lifeguard/Swim Instructor here at MacEwan University Sport and Wellness. He is one of the coaches for JLC, and has over 11 years of experience in competitive swimming and coaching.
