If you use your head in the right way it will make your butterfly look much smoother and will help you to get your undulation right.

When you put your hands in the water make sure that your head is right under the water by tucking your chin into your chest.

Gradually push your chin forward as you pull so that you will be ready to breathe.

Make sure your head goes back into the water before your hands go in again.

This is not easy and will take a lot of practice but it will be worth it.

Keep the kicks going

You will already have got the leg action going well if you followed the tips given in basic butterfly, now we need to make them work better.

Kicking well will help the undulation as well as pushing you forwards through the water.

Try keeping the legs close but not stuck together.

This will let you turn your feet in slightly and make them more like the tail of a dolphin.

Int: Step 1

Int: Step 2

Int: Step 3

Basic fly

Advanced fly