All the principles of efficient swimming outlined in Chapter 6 apply to the butterfly. Try to keep them in mind as you practice the stroke. In addition, the following ten tips will make learning the butterfly much easier.
1. Lie as flat on the surface of the water as possible, holding your hips high.
2. Do not try deliberately to achieve the characteristic undulating body movement of the fly. It will come naturally if your stroke and kick mechanics are correct.
3. Remember that you propel yourself forward by pushing against still water. The best way to do this is by using the “keyhole” arm stroke pattern. Do not pull straight back.
4. Do not slap the water with your hands but enter sharply, with your hands facing outward at about a forty-five-degree angle. Your hands should enter the water just outside shoulder width, arms almost totally extended and elbows slightly higher than your hands.
5. Your recovery should be made with a low, semicircular sweep over the surface of the water.
6. Keep your arms loose and relaxed as you recover. If you tense them, your muscles will tire quickly.
7. Use two dolphin kicks for each stroke.
8. The downbeat of the first kick occurs just as your arms enter the water, the second as your hands push back in the final thrust of the stroke. The timing of the kicks is crucial.
9. Breathe at the highest point of your stroke, near the end of the arm pull and during the downbeat of the second kick.
10. Establish a consistent breathing pattern.
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