7 Butterfly Drills That Actually Work

Most swimmers treat fly as the “pain stroke.” Arms burning. Legs cramping. Rhythm falling apart halfway down the pool. But here’s the truth: when you learn to keep your head down and forward and drive with a powerful chest press, butterfly becomes fluid, fast, and efficient.

In this video, I’ll show you how to stop wasting energy with what I call “whale butterfly” — when the whole body just follows the hands with no rhythm or power — and start moving forward with rhythm that feels like riding a wave.