Butterfly 3-3-3
Three cycles with one arm, three with the other, then three full cycles to connect the drill back to full butterfly.
- Stroke
-
Butterfly
- Goal
-
Coordination
- Level
-
Intermediate
- Equipment
-
Fins
How to do it
Perform three single-arm butterfly cycles with the right arm, three with the left, then three full cycles. Keep the dolphin action regular through the whole sequence and use the same two-kick rhythm on each cycle.
Key cues
- Keep the same rhythm through all three portions.
- Keep the non-working arm stable during single-arm cycles.
- Breathe without lifting the head sharply.
- Fins can help maintain continuity while learning the drill.
Common mistakes
- Pausing between the groups of three.
- Losing the two-kick rhythm on the full-stroke section.
- Suddenly speeding up on the full-stroke section.
- Increasing amplitude as fatigue builds.
Practice format
4 × 25 m 3-3-3 with 25 to 30 s rest; if technique stays clean, progress to 4 × 50 m at easy effort.