Single-arm butterfly
Use one active arm to simplify the coordination between the pull, breath, and two dolphin kicks.
- Stroke
-
Butterfly
- Goal
-
Coordination
- Level
-
Intermediate
- Equipment
-
Fins
How to do it
Swim with one active arm and keep the other extended in front or by the side, depending on the variation. Keep two kicks for each active-arm cycle: one around hand entry and one around the end of the pull. Breathe comfortably without throwing the head upward.
Key cues
- Keep a continuous rhythm between the arm and the two kicks.
- Let the hips take part in the movement.
- Recover the arm loosely over the water.
- Fins are optional and should only make the rhythm easier to maintain.
Common mistakes
- Using one large kick per cycle.
- Lifting the head and dropping the hips.
- Forcing the arm instead of letting body rhythm help the recovery.
- Swimming so fast that timing breaks down.
Practice format
4 × 25 m alternating the active arm with 20 to 30 s rest, then 2 × 25 m controlled full butterfly.