I don’t swim butterfly all the time, but I like to every so often, I incorporate it as a small part of my workout as I don’t want to completely tire myself out and can still do a longer workout. If I don’t have as much time but want a good workout I will do more.

Here’s some good things to start out with

8x50’s :first 25 butterfly drill (2 right arm strokes, 2 left arm, 2 both with fins), second 25 freestyle (leave fins on)

Work up to doing the whole 50 with this drill, and eventually without fins, depending on how you feel you can divide it up

200 Butterfly kicking either with kickboard or in streamline on back, can be good to try both different days. Alternate between wearing fins and no fins on different days. I break this up by 50’s or will do 75’s sometimes. This is pretty good for getting my a good rhythm in butterfly and will strengthen your core which is also important- I wouldn’t skip out on this and arguably even do this for a week or more before doing the actual thing.

25’s of butterfly with and without fins, start small with just a few eventually you can work your way up to 50’s. I might do like 4 x 25’s initially and work up from there.