The Only Butterfly Technique Checklist You’ll Ever Need

Does butterfly still feel like chaos no matter how hard you train — arms sinking, legs out of sync, and no rhythm in sight?

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In this video, I break down butterfly into the only four-part checklist you’ll ever need: kick timing, arm acceleration, body line, and breathing mechanics. You’ll learn the exact kick rhythm (two kicks, two different purposes), how to accelerate your pull for real propulsion, how to keep your body line stable without over-undulating, and how to breathe without destroying your timing.

So… are you ready to finally make butterfly feel smooth, rhythmic, and repeatable?

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00:00 – Why does butterfly fall apart when timing breaks?
01:12 – Is butterfly really rhythm first, power second?
02:01 – How does the two-kick rhythm actually work?
04:09 – What should Kick #2 sync with?
05:26 – What timing mistakes break the stroke?
08:28 – How do you transition cleanly into the pull?
09:28 – How do you shape an effective catch?
10:57 – How should you finish the pull without over-pulling?
12:17 – How do you swing into a relaxed recovery?
14:14 – What drill teaches real pull acceleration?
16:00 – How does the surf drill build power and feel?
17:20 – What’s the truth about undulation in butterfly?
20:58 – How do you train butterfly without building bad habits?
22:37 – Why does breathing break timing?
24:54 – How often should you breathe in fly?
26:47 – What drill helps control breathing in butterfly?
27:41 – How do you put all the timing pieces together?

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Hi, I'm Eetu! Welcome to Swim Rhearsal where I share the best of what I've learned from decades of competitive swimming. If you're here to fine-tune your technique, boost your performance, or simply indulge your love for swimming, you've found your spot. Dive into my detailed tutorials on swimming techniques, strength training, and sports psychology. I'll explore optimal nutrition for peak performance, the latest in swim gear, and I'll review my top picks for training camps and open water spots.

Not only will we analyze what makes champions stand out, but we'll also draw on my experiences in coaching Olympic medalists and national champions. I’ll bring you along for an in-depth discussion, giving you a comprehensive look at how to excel in and out of the water!

Let’s make waves in your swimming journey together!

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