Single-arm butterfly — start position
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Single-arm butterfly — end position
End

Pool / Drill / Intermediate

Single-arm butterfly

Butterfly with one arm while the other stays forward. It lets you practise the timing of the two kicks with the pull without tiring out.

Dose
8 × 25 m (right, left, alternating)
Rest
20 s

How to do it

  1. Keep one arm extended in front and pull butterfly with the other.
  2. Kick once as the hand enters and once as it finishes the push past the hip.
  3. Breathe to the side of the working arm or forward, low over the water.

Tips

  • The chest presses down as the hand enters, and the hips rise.
  • Two kicks per stroke, the second one lifts you to breathe.

Good for

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