1. Butterfly Stroke by Kristina Lewis

2. Introduction Butterfly is a rhythm stroke swum on the breast, with both arms moving simultaneously. This stroke is the most difficult style of swimming. Butterfly was first swum in 1933 making it the youngest of four strokes. First butterfly was swum with breastroke kick and the breaststroke and butterfly strokes were swum as one. Only in 1952 FINA (International Swimming Federation) separated the breaststroke and butterfly as two separate strokes. The butterfly is the fastest style regulated by FINA right now. The peak speed of the butterfly is even faster than freestyle, due to the synchronous pull/push with both arms. Yet since speed drops significantly during the recovery phase, it is overall slightly slower than the freestyle. Butterfly swimmers have a top speed of 2.177 metres per second (4.87 mph).

3. Phase I – PULL -Swimmer begins the pull in horizontal position with arms by pressing them outward and down. Arms are carried with "elbows up." The elbow brings the hands back and inward towards the midline of the body. At this point the hands have reached their maximum width as the pull continues. During the mid point of the pull the swimmer pitches his/her hands and scull inward. - Swimmer takes an inhale. -Muscles – Pectoralis Major, Latisimus Dorsi, Bicep Brachii and Brachialis. phase 1 phase 2

4. Phase II - PUSH -Arms are being pushed backward and outward out of the water with the hands being swept outward in a rounding-out motion. -Swimmer performs second kick. - Muscles - Triceps brachii and Latisimus dorsi phase 1 phase 2

5. Phase III - RECOVERY -Swimmer swings extended arms forward. They are close to the water, yet do not drag through it laterally. Elbows are straight. Swimmer rotates upper arm so the thumb is pointing down. Hands enter the water at the shoulder line or slightly outside it with the palms facing down and slightly outward and it places swimmers body in the horizontal position. -Swimmer performs first kick - Muscles – Rotator Cuff, Deltoid, Parasinal, Abdominal, Tricep Brachii, Pectoralis Major,

6. Kick -Swimmer uses two kicks per arm stroke. Swimmer kicks with legs and feet together by waving the hips. The kick has two phases: - Phase I – Down kick. Swimmer rapidly presses the water down with the knees leading the press. The back is arched. The kick continues downward until it reaches its lowest point without the upper body moving out of a streamline position. Feet are extended, relaxed ankle on the down. - Phase II – Up kick – Swimmers hips lead the upward motion followed by the legs, calves, ankles and toes. The final phase of the upkick starts when thighs come in line with upper body. At this point, the knees bend to allow the calves, ankles and toes to continue pressing upward. -Muscles – Quadriceps, Abdominal, Glutael, Rectus Femoris, Hamstring,

7. Breathing -Breathing occurs during the 1st phase of the butterfly. To breath swimmer has to lift the head and hyperextend the necks enough to get the face out of the water and get the mouth clear of the water. After the breath has been taken, the head drops down into the water until it is almost in straight alignment with the body by flexion of the neck. - Muscles - posterior neck muscles: splenius capitis, splenius cervicis, erector spinae.

8. Common Mistakes - Head is lifted up too high. It causes their hips to drop down. - Breathing too late. It causes to arch their backs and rush arm recovery. -Arms delay before the start of the pull. -One kick instead of two kicks. - Kick is not incorporated into pull

9. Injuries - Common injury – Swimmers shoulder (rotator cuff tendinitis) due to the poor technique and/or overuse.