Practicing your butterfly kick in streamline, will make you a stronger swimmer. Competitive swimmers make butterfly kicks after the start and every turn in both backstroke and freestyle. Even in the breaststroke pullout you have a single butterfly kick. In streamline underwater you have much less resistance than when you are swimming on the surface. 

How to do it 

• Drop down at the wall and push off the wall with both feet at shoulder width. Push off in a tight streamline


• Start kicking butterfly smoothly and make sure you keep your streamline tight in your upper body, with your eyes focused on the bottom of the pool


• Make butterfly kicks while keeping your head locked in between your arms. Hold your breath under water

Focus points 

• Hold a tight streamline, keep your head in between your arms and your hands on top of each other


• Find a good depth for your push-off, you don’t want to be too shallow so you break the surface too soon


• Move like a dolphin by starting every kick with the chest, move through the hips down to your feet with a strong downward motion


• Slowly breath out, break the surface and start swimming.

Coach tip

Professional swimmers can kick butterfly up to 15 meters, but during training, try to kick 2 or 3 times after every push off the wall. Use fins in the beginning.