Swimming Technique

Butterfly — Two-Kick Timing

Isolates the two-kick butterfly timing to develop synchronisation between kick and pull.

20 minDuration
6 playersGroup size
AdvancedDifficulty
25m pool laneSpace needed
Kickboards (optional)Equipment

Setup

Swimmers in lane. 6×25m butterfly at 70% effort.

Instructions

  1. Focus on two distinct kicks per stroke cycle.
  2. First kick: as hands enter the water.
  3. Second kick: as hands exit (power phase).
  4. Pause in full extension — feel the glide. 4×25m isolation, 2×25m full butterfly.

Coaching Points

✓ Hips drive the kick — not just the feet.
✓ Don't rush the cycle — the glide is efficient.
✓ Arms pull wide to narrow — pull like a key hole.

Progressions

→ Single-arm butterfly — right only then left only.
→ Two-stroke, one-breath pattern.
→ 100m butterfly at pace — transfer the timing.

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butterfly technique timing drill
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