Butterfly Swimming Technique. Timing. How to swim butterfly

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Thank you! The best way to understand the timing in butterfly is in two phases.
The first phase is the pull of the arms and the second is the recovery.
1st phase:
The first phase starts when the arms start to pull. After the first movement of the hands, the head starts to lift up and you start to bend your knees a little bit. After the arms pass the shoulder line then you extend your bent knees quickly and finish the pull. Your body should be extended like a ski jumper but with your ankles flexed the other way.
2nd phase:
The second phase starts with your arms going out of the water. Your head starts to come down. As your arms pass the shoulder’s line, your knees slightly bend again. Your head enters first and then your arms. As your arms are entering you should extend the knees with a strong kick. With the momentum of that second kick, the arms glide, the head stays down, the chest sinks and the hips go up. Now the first phase starts again.
How much you glide will be determined by your goal. If you want to swim as fast as you can then don’t glide a lot, as soon as the movement ends start the cycle again. However, if you want to save more energy, it is better to carry the speed of the glide for a little longer. Just make sure your body is stretch out, from your fingers to your shoulder and from your knees to your toes.
When you swim you won’t have time to think of all of this. It is best to find out where your weakness is and then you can start to work on it one thing at a time. As your technique gets better you’ll be able to practice more and more and feel the water better. Then, your body will naturally find ways to go faster.
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