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Swimming

Butterfly Stroke

by Michael Phelps

Master Michael Phelps' powerful butterfly stroke technique that won 23 Olympic golds.

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Step-by-Step Breakdown
1

Body Position

Maintain proper body alignment in water

  • Chest leads the movement
  • Hips follow chest in wave motion
  • Head neutral, eyes down
  • Core engaged throughout
2

Arm Pull

Execute the powerful arm stroke

  • Enter hands shoulder-width apart
  • Pull in keyhole pattern
  • Push water back past hips
  • Recover arms over water simultaneously
3

Dolphin Kick

Generate power with undulating kick

  • Two kicks per arm cycle
  • Kick from core, not just legs
  • First kick on entry, second on exit
  • Feet together, toes pointed
4

Breathing

Time your breath with the stroke

  • Breathe forward, not up
  • Lift chin minimally
  • Breathe during arm recovery
  • Return head before hands enter
Common Mistakes
  • •Lifting head too high to breathe
  • •Kicking with bent knees
  • •Arms not synchronized
  • •Breaking at the hips
Pro Tips
  • 💡Master the dolphin kick on its own first
  • 💡Practice one-arm butterfly drills
  • 💡Focus on rhythm over power initially
  • 💡Strengthen shoulders and core

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