The 100 butterfly is one of the most feared races in swimming: the stroke's enormous energy cost means the second 50 is a fight for survival for anyone who overspent the first. The event demands a paradox - swim fly fast while staying relaxed - and the swimmers who master it ride the stroke's rhythm rather than muscling through it. When the timing breaks down in the final 25, each stroke feels like lifting the whole pool.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 2:40+ | 3:00+ |
| novice | 2:10 | 2:25 |
| intermediate | 1:45 | 1:57 |
| advanced | 1:25 | 1:35 |
| elite | sub 1:12 | sub 1:20 |
Adult times, 25 m pool.
Swim the first 50 at 90% with a long, easy-speed stroke - you should feel almost too controlled at the turn. Keep the kick rhythm alive when the arms fade: the wave rescues the stroke. Breathe every second stroke early, every stroke late if needed, but keep the head low. When it hurts, respond with longer strokes, never shorter, and hold your underwaters off both walls. Broken 100s (4x25 at race pace, 10 seconds rest) are the classic training tool.
Beginner: 4x25 fly with rest, or alternate 25 fly / 25 free repeats, building the stroke's endurance before attempting a continuous 100.
Log every result, see your progress over time, and know exactly where you stand.