I’ve been told I use too much energy on my butterfly. I have a decent 50 but a horrible 100m fly and I was just wondering if anyone had some tips to help me be more efficient.
Endurance and training. How often do you breathe?
If 100m is too much, start at 50m. Then do a turn and add 10m. Keep doing this and build up to 100m. If you’re swimming 75m fly for a while, then so be it.
@Eren
I can complete a full 100m; it’s just pretty slow. You’re right though—I need to practice more. I breathe every 2-3 strokes.
One of the biggest factors is your body line. If you drive the stroke from the hips and keep them high while breathing, more effort will go towards moving forwards instead of vertical movement. Whenever I return to swimming after a break, I first focus on butterfly drills to reinforce good technique, then resume regular training.
My other big tip is about breathing and underwater work. I advocate for 6 underwater kicks (UWK) and breathing every other stroke, starting on the second; especially for butterfly.
If you have more specific questions, feel free to ask in this thread. Credibility: I am a 200 butterfly swimmer and have significant experience and coaching background.
@Carson
As a fly swimmer, what’s your take on using fins in butterfly training?
Max said:
@Carson
As a fly swimmer, what’s your take on using fins in butterfly training?
I personally feel they disrupt my rhythm, so I prefer swimming without them. That said, I’ve known plenty of fly swimmers, from beginners to Olympians, who love using fins. They can really help with technique and speed and give you a better feel for the stroke.
I’d recommend not swimming butterfly exclusively with fins but using them occasionally to enhance stroke technique and experience race pace.
@Carson
Fins do have their pros and cons in butterfly training! They can help beginners and assist with race pace, but I also find they disrupt my rhythm. It might be due to the way they extend my legs too much, affecting my undulation timing. Still, I occasionally use them.
@Carson
Thanks for the advice, I’ll reach out if I have more questions! Also, I love Terraria, by the way.
Breathing is crucial. I started breathing every stroke, and it improved my fly endurance significantly. Make sure you exhale continuously (not just before inhaling), meaning don’t hold your breath.
Noah said:
Breathing is crucial. I started breathing every stroke, and it improved my fly endurance significantly. Make sure you exhale continuously (not just before inhaling), meaning don’t hold your breath.
Okey-dokey, noted!
Have you had a swim teacher provide specific feedback on your form? Check your head and hip position. Can you record yourself swimming 100m butterfly? If your form holds up with increased cardio demand, it might just take practice to adjust. Consider adding more dry workouts for endurance; Olympians do a lot of strength and dryland cardio.
@Dez
My team is small, and we only have one coach who isn’t highly knowledgeable about swimming techniques. I’ll ask someone to record my 100m in the next meet. I do quite a bit of dry land strength training but might just get back into running. Thanks! 
Do you touch your hands together at the top of your stroke? Keeping them shoulder-width apart is more efficient.
Torin said:
Do you touch your hands together at the top of your stroke? Keeping them shoulder-width apart is more efficient.
I keep them shoulder-width, but I didn’t know that was more efficient. Thanks for the knowledge!
I’ve struggled with this for years. I have a nice-looking and relatively fast butterfly stroke, but I tire quickly before finishing even 50m.
Recently, I discovered my timing was slightly off; my face stayed above the water too long before my arms re-entered. I didn’t realize how much energy I wasted keeping my upper body out of the water. I’ve adjusted my stroke to get my face back down quickly after a breath before my hands pass my ears on their way forward. I’ve seen a huge difference and don’t gas out or break form anymore before finishing 50m.
@Lyric
I’ll definitely keep that in mind for my next pool session!
Try doing more 100s. 
Zaden said:
Try doing more 100s.
true!