The butterfly is the swim stroke that has evolved most over the last 10 years. Breathing every stroke, “shifting your weight” forwards (also a feature of the breaststroke) and as little forward head movement as possible. It is the hardest and most difficult stroke for an amateur swimmer, because power and coordination are very important and hard to learn.The butterfly has two phases: the arm pull up and arm pull down. The movement is symmetrical, breathing is frontwards, and two smooth leg kicks are performed for each arm stroke.A tip for anybody struggling with the butterfly is to combine a symmetrical butterfly arm stroke with breaststroke legs. This is less tiring but still requires excellent coordination.

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