Here are some excellent drills to improve your butterfly. The butterfly stroke is one of the most physical and challenging strokes in swimming. It's important to practice it slowly, take your time, and be efficient with it. The first great drill for the butterfly is the single arm butterfly. You start off with both of your arms in front of you, at an 11 o'clock position, or shoulder width arms. You pull with a single arm, just one arm, every four kicks. You will kick four times. One, two, three, four, pull; and then bring your arm outside the water, right above the water, to recover.
With this drill, you can breathe to your side to make it easier, you don't have to worry about popping your head outside the water as you're doing the regular butterfly. So, yes, every four kicks you pull with one arm. One, two, three, four, pull, breathe, and recover by bringing your arm right in front of you in a shoulder width position. Another great drill is pulling twice with one arm, twice with another arm, and then twice with both arms. This will help you to achieve balance and more control over your stroke. You can also do this drill every four kicks. One, two, three, four, pull twice, one, two, three, four. Then with the other arm, one, two, three, four, one, two, three, four, and then you would pull twice with both arms in the same fashion, one, two, three, four, pull twice with both arms, one, two, three, four, pull twice with both arms. These are some great drills to help you improve your butterfly.