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Butterfly is one of the most powerful, and most exhausting, strokes in swimming. But if you want to swim faster without burning out, the secret isn’t muscling through your arms- it’s mastering rhythm, timing, and efficiency.
In this video, I’ll break down my PST Butterfly Blueprint, a step-by-step system that builds your butterfly from the ground up. You’ll learn the drills and training strategies that will help you hold rhythm, maintain power, and unlock real speed in the pool.
Here’s what you’ll learn:
✅ The 4 steps of the PST Butterfly Blueprint (Kick Rhythm, One-Arm Fly, Breathing, Full Butterfly)
✅ How to establish your baseline so you know exactly where you’re starting
✅ Butterfly speed training strategies using PST Effort Levels (short sprints, mixed stroke sets, and drill integration)
✅ How to improve efficiency so you can finish strong without falling apart mid-race
This isn’t an overnight fix- improving butterfly takes time, patience, and structured training. But when you apply these proven drills and effort-based strategies, your stroke becomes more powerful and sustainable.
🎥 In my next Swim With Me episode, I’ll take you inside a real butterfly workout so you can see how I apply these drills and sets in real time. Make sure to subscribe so you don’t miss it!
👇 Comment below:
What’s your current butterfly baseline, and what’s your goal time? I’d love to hear your story, it might inspire another swimmer on their butterfly journey.
⏱ Timestamps:
Intro: 00:00
Butterfly Blueprint: 00:44
Establishing Baseline: 02:47
Training Strategies: 03:47
Disclaimer:
The information in this video is for educational and informational purposes only. Always consult with a physician before starting any new training program, especially if you have any pre-existing medical conditions or injuries. Swim at your own risk and follow all safety guidelines appropriate for your level and environment.
Thanks for tuning into PST Academy!
#swimfaster #adultswimmers #triathletetraining #masterswimming #swimmingtechnique #freestyleswimming #beginnerswimprogram #sprintswimming #swim #swimming #swimmer #butterflyswimming
