menu
any questions
share

How can I get faster at the 100 m butterfly?

The key to swimming a fast butterfly is to stay flat, efficient and fast. Utilize the underwater portion of the stroke by attacking it aggressively and make sure to swim it like 100 freestyle rather than fighting against the water.
 
Transcript: "You've come to the right place. This is my favorite event. Having had the world record, I thought I did nail it a couple of times. But I think the key for a fast butterfly is obviously-- it's the kick. I think it's become a different stroke. It was more of an undulating butterfly. But the key is to stay flat and fast and staying efficient. I think that easy speed has now been taken to the next level with Caeleb. But I think we were all swimming on the back end of 100 fly rather than making sure we're out in 23, which I never did. But I think swimming it almost like 100 freestyle, so really aggressively. And that fifth stroke, the underwater from the dive to the turn, is so critical that-- yeah, I think that's-- they're the key. So attacking it, working the underwater, but also being efficient in the sense of not fighting it and staying flat."
15 Answers
Question thumbnail
Expert

Michael Klim

2xOlympic🥇 & 6xWorld Champion 🥇
You've come to the right place. This is my favorite event. Having had the world record, I thought I did nail it a couple of times. But I think the key for a fast butterfly is obviously-- it's the kick. I think it's become a different stroke. It was more of an undulating butterfly. But the key is to stay flat and fast and staying efficient. I think that easy speed has now been taken to the next level with Caeleb. But I think we were all swimming on the back end of 100 fly rather than making sure we're out in 23, which I never did. But I think swimming it almost like 100 freestyle, so really aggressively. And that fifth stroke, the underwater from the dive to the turn, is so critical that-- yeah, I think that's-- they're the key. So attacking it, working the underwater, but also being efficient in the sense of not fighting it and staying flat.
Question thumbnail
Expert

Santi Grassi

Multiple Olympian
Hey, how are you? 100 fly is my main event. I swim that since I am very, very young. And how do I erase it? I feel like you have to have a strategy behind it racist. So, is, every time you go to a race, you have to understand that you have to have a purpose, you have to go with an intention behind for your races. So what can be a good intention for 100 fly, you know, it's very good, very important to help good on the waters. If you're doing a loan, First phrase. It's different than if it's short course race, but you're underwater is have to be pretty good. So in the first 50 meters of the race, you want to always have good on the waters to start ahead and get a very good speed on the water to start swimming faster. Then what's great too soon for swimming butterfly is you want to be as long as you can? You want to bring your hips up out of the water, every time you take a stroke. So you stay on top of the water all the time, and you're not creating resistance. Against the water. So stay long, bring your hips up the water and the strategy is, you know, first 25 meters. You should like set up your stroke. Make sure you're doing all good. It's going to go by fast. So s 25, keep making sure your hips are high. You're strong. You're slot your long, you catching the Duan. Are you staying long low to the surface of the water with your head? Alright, and you're going forward, take that turn on the Again, very good on the waters. That's something that we always want to try to have as good as fast we can be because they're so important to start that initial speed that you're going to. Is it creating the speed that you're going to carry for the swimming. So and then after that, you're going to start slowing down bit by bit, but you want to have that high speed after on the waters and then coming back home. You have to check every single part of in your body is doing when you were. You want them to do, kicking has to be their strong, your hips. Always think about your hips up in the water coming off. Being very, very long. When you enter the water. Staying low to the surface. So make the little details. So they're 25. That's when you have to push it. That's when you lie. All right, I have to put everything I have and for me the last 25, you know, it's like bring it, bring it home. That's when you're going to show your character. What kind of swimmer you are and how do you bring it? Home, she's paying attention to the little details. She's dumb because you're tired, doesn't mean you don't have to swim. Right? And when you swim right, you can keep that speed. So that's going to help you finish. Your race has all the time but have a strategy, you know, I'm going to first 25 feel about this way. So you can 25-cent stroke 3025. I'm going to go and I'm going to bring it home the last 25.
Question thumbnail
Expert

Tom Shields

2 x Olympic Champion🥇🥇
Circles along course, I mean getting better. Is kind of the same thing in. Like, I don't really like to look at swimming as like that person's a short course from her or that person's a long course. We're really just good at like, the handful of events. They're good at. And then they learn more or they don't. So how you get better at it. Is you focus on, right? So, it's all for me. I Make It Count show account guy. So, you know, both long percentage, of course, that trying to match up like a good Rhythm and a good breathing pattern, long course and show of course, getting as much air. As possible, but still trying to hit those links and hit the rates and hit the, you know, the amount of each thing that that in quite a good race and then focus on, you know, for me leg recovery, strength power, and that kind of thing, but, you know, each Adventure will be different in that regard. And so, you know, I've seen this a lot, you know, 90% of all time ever dropped in the sport of swimming is physical growth. So most people just do that and then retire, like 22 or yeah. Unger. So getting faster itself is very rare and a very difficult thing is, it's a, you know, 24/7 a day job. It's every everything you do can be Quantified to positive or negative and then breaks need to be allowed for and blah, blah blah. Welcome to welcome to what we do for a living beer. You just get better.
Question thumbnail
Expert

Roland Schoeman

🇿🇦 Team, Olympic 🥇🥈🥉
There are so many ways to get fast in 100-meter butterfly. We have starts. Be explosive. Both the block entering with a nice tight line. You have streamline. Can you maintain that? Do you have enough thoracic extension? Are you? You know, do you have enough flexibility mobility in your lats to get a good dolphin? Kick. Are you powerful underwater? How far do you kick out underwater? Can you do that with velocity? Do you get to 15 meters? Well, then now you have your stroke, you have your Tempo. Can you maintain that? How do you breathe? Are you breathing and keeping your head too high? Do you get your head drop down? Do you manage to get your hips up? Can you keep your Tempo stroke? Count up to the wall. What is your approach to the wall? Like do you nail your turn? Or don't you, is it a bit of mess or is it great? Then. Once again, we have our push off. We have our streamlined. Can we maintain that again? We have, you know, obviously are 59 meters underwater kicking. We have our break out again. What are you doing that? Break out. What starts happening. Has you fatiguing? There's so many sites. So many components of a race that you can address so many ways to train. You can train back and speed. What is your body perform? Like when it is fatigue, you can train front and speed getting used to that feeling of going. Off the blocks doing for 15 25, 35 meters. Being as explosive as fast as possible. You can do broken 100's and you can figure out each components. Each section of the race. So, how can You get first in the 100 butterfly. There's so many different options. Good luck.
Question thumbnail
Expert

Ray Looze

Olympic & World Champ Swim Coach
The best way to swim the 100 fly faster is to have unbelievable under Waters. See if you can kick out to 15 meters. If you have a gift in that certain skill and 100 fly is a Sprint event. You need to be real real strong. So if you're not just a kid, I suggest hitting the weight room doing some Olympic lifting.
Question thumbnail
Expert

Vinicius Lanza

🇧🇷Olympian, 3x NCAA Champion
Thinking my view to get faster than the 100 butterfly. I really key thing is your easy speed on the first 50. I think you need to take out your Hunter, fly on a fast time be fast, but not burn, a lot of your energy on that first 50, right? I think it's one of the mistakes that a lot of special, this printers that tend to like try to go out as fast as they can. The end up hurting especially in the Last 50 meters and that's where the people that save up a little bit. I'll save up but I just had that easy speed can really grow in the last 25 and catch everyone else. That's like how I like to swim in. So I think to get faster on your easy speed and to get you sure that easy speed the best we should just do Sprints just few fast work on that fast, which just have the extra gear own. Practice because that's going to help you have that and have their own your site when you racing, right? So you want to have a nice nice star. Nice underwater, a nice transition and then really be connected. Maybe the three, maybe the three or five Strokes of your first 50 and then feel for the water and then grow and maybe build that first 50 right to really hit that turn hard come, come off the turn with a fast underwater. Thurgood transition and to not lose the speed of your turn, that you built it and then start attacking. I think that's a really key part of my hunter butterfly strategy that I like to use. And it's something that I really try to work just being fast and easy being powerful, but effective in Connected on that first 50.