How to Build Endurance for the Butterfly

When executed properly, the butterfly stroke in swimming looks effortless. However, anyone who has attempted the stroke knows exactly how difficult it is. What is supposed to be a well-timed, smooth beautiful stroke can quickly turn into a big splashy mess. Development of the butterfly stroke is attributed to coach David Armbruster and one of his swimmers, Jack Sieg, between 1934 and 1935, but it didn't become legalized in the swimming world until the late 1950's according to The Washington Post article "The Development of the Modern Stroke." The stroke requires a certain degree of coordination, and perfecting your technique will give you immediate endurance results.

Instructions

  1. Instructions

    • 1

      Improve your technique. Perform sets of butterfly stroke drills at every training session. Mountain View Masters Swim Club recommends butterfly drills such as single-arm butterfly lengths, thumb-tip drag and three kicks to one pull.

    • 2

      Do dolphin kick sets. On your back with your arms extended above your head and hands grasped, do a dolphin kick set. Start off swimming 50 meters five to six times and gradually increase the length over the course of several weeks, to 100 meters five to six times. Doing the same number of lengths, try doing the dolphin kick set on your front, underwater. Keeping your hands grasped and arms extended out in front, using only the dolphin kick to propel you above water for air when needed. As your endurance increases, increase the level of difficulty for these sets by adding fins.

    • 3

      Switch to a long course swimming pool. This removes the turn rest at 25 meters, forcing you to swim a continuous 50-meter butterfly. Do individual medley sets. Start with swimming 200 meters four to seven times and gradually increase the set to 400 meters three to five times.

    • 4

      Start with reverse individual medley sets. Swim your IM sets backwards, starting with the butterfly instead of freestyle. As your endurance for butterfly increases, switch to swimming a regular ordered IM set. Swimming the fly last, when tired will increase your endurance for the stroke.