Want to become a better swimmer? Learning different types of swimming strokes is your answer. Each swimming style serves a specific purpose—from racing to rescue, from fitness to safety.
This guide breaks down all major swimming strokes with clear techniques you can use immediately.
The 4 Competitive Swimming Strokes
1. Freestyle (Front Crawl)
Freestyle is the fastest swimming stroke. That’s why competitive swimmers choose it for speed events.
How to swim freestyle:
Your body stays horizontal, face down. One arm pulls underwater while the other recovers above—creating a windmill motion. Your legs perform a flutter kick: straight legs moving from the hips, toes pointed, heels barely breaking the surface.
Breathe by rotating your head to the side during arm recovery. Take one breath every 2-3 strokes.
Common mistakes:
- Lifting your head forward (this sinks your hips)
- Kicking from knees instead of hips
- Crossing the centerline with your hands
Key principle: Focus on technique first, speed second. Elite swimmers take 12-15 strokes per 25-yard pool. Beginners need 20-24 strokes.
2. Backstroke
Backstroke is the only competitive stroke performed on your back. Doctors recommend it for people with back problems because it strengthens muscles without compression.
How to swim backstroke:
Float on your back, face looking straight up. Alternate your arms in a windmill pattern—thumb exits the water first, pinky enters first. Your legs perform the same flutter kick as freestyle.
Navigation tip: Count strokes from the backstroke flags (5 meters from the wall) to know when to turn.
Common mistake: Letting your hips sink. Keep your body in a straight line from head to heels.
3. Breaststroke
Breaststroke is the most popular swimming stroke worldwide. It’s also the slowest competitive stroke, but that makes it perfect for distance and energy conservation.
How to swim breaststroke:
Remember: Pull, Breathe, Kick, Glide.
| Phase | Action | Key Focus |
|---|---|---|
| Pull | Arms sweep out and back | Elbows stay below shoulders |
| Breathe | Head lifts as hands meet | Quick inhale, chin forward |
| Kick | Whip kick with flexed feet | Heels to buttocks, snap out |
| Glide | Streamline position | Arms extended, legs together |
The frog kick:
- Pull heels toward buttocks (knees hip-width apart)
- Flex feet, toes point outward
- Sweep legs out in circular motion
- Snap legs together forcefully
Timing is everything. Your arms and legs work in sequence, never simultaneously. This coordination can improve efficiency by 35%.
4. Butterfly
Butterfly burns the most calories—up to 500 per 30 minutes. It’s the second-fastest stroke and demands serious power.
How to swim butterfly:
Both arms move together. They pull from extended position down to your hips, then recover above water simultaneously.
Your legs perform a dolphin kick—both legs together in a wave motion. Kick twice per arm stroke: once when hands enter water, once when they exit.
Breathing: Lift your head forward (not up) as arms exit at hips. Return face to water as arms swing forward.
The secret: Rhythm beats strength. 70% of propulsion comes from body undulation, only 30% from arm power.
Learning path:
- Week 1-2: Master dolphin kick with kickboard
- Week 3-4: Single-arm butterfly drills
- Week 5+: Full butterfly with breathing
Additional Swimming Styles
Sidestroke
Lifeguards use sidestroke for rescues—it lets you pull someone while swimming efficiently.
How to swim sidestroke:
Lie on your side. Your bottom arm reaches forward, top arm rests on your thigh. Think of picking apples: reach up, bring hands to chest, extend one arm forward while the other pushes back.
Your legs perform a scissor kick: top leg forward, bottom leg back, then snap together.
Elementary Backstroke
This simplified backstroke is perfect for beginners. Your face stays above water the entire time.
The animal method:
- Monkey: Hands slide to armpits
- Airplane: Arms extend to sides
- Soldier: Arms press to sides
Your legs do a whip kick similar to breaststroke, but on your back.
Combat Sidestroke
Navy SEALs master this stroke for efficiency in combat gear. It combines freestyle, breaststroke, and sidestroke elements. SEAL candidates must swim 500 yards in under 12:30 using this technique.
Trudgen Stroke
Named after John Trudgen (1873), this historical stroke increased speed by 40% over traditional breaststroke. Swim on your side, alternate arms overhead, and use a scissor kick every other stroke.
Choosing Your Swimming Stroke
| Your Goal | Best Strokes | Why |
|---|---|---|
| Speed/Competition | Freestyle, Butterfly | Fastest propulsion |
| Distance/Endurance | Freestyle, Breaststroke | Energy efficient |
| Beginners | Breaststroke, Elementary backstroke | Easy breathing |
| Injury Prevention | Rotate all strokes | Distributes stress |
| Rescue/Safety | Sidestroke, Breaststroke | One arm free, visibility |
Benefits of Different Swimming Strokes
| Stroke | Calories Burned (30 min)* | Primary Benefits |
|---|---|---|
| Freestyle | 300-400 | Speed, endurance |
| Backstroke | 250-350 | Back strength, posture |
| Breaststroke | 300-450 | Energy conservation |
| Butterfly | 400-500 | Full-body power |
| Sidestroke | 200-300 | Rescue capability |
*Based on 155-pound individual
Common Swimming Mistakes to Avoid
Mistake 1: Prioritizing speed over technique
Speed comes from efficiency. Master form at slow pace first.
Mistake 2: Holding your breath
Exhale continuously underwater. This enables quick, clean inhales.
Mistake 3: Neglecting your legs
Weak kicks reduce efficiency by 40-60%. Practice with a kickboard weekly.
Mistake 4: Poor body position
Keep your body horizontal. Sinking hips create massive drag.
Mistake 5: Skipping fundamentals
You can’t master butterfly without a solid dolphin kick. Build your foundation first.
Your Action Plan
Week 1-2: Master freestyle technique
Week 3-4: Add backstroke to your routine
Week 5-6: Introduce breaststroke
Week 7-8: Practice butterfly basics
Weekly structure:
- Monday: Freestyle technique
- Wednesday: Backstroke + Breaststroke
- Friday: Mixed strokes + Butterfly
- Weekend: Long distance (any stroke)
Expert Tips
Research shows swimmers who master multiple different swimming strokes reduce injury risk by 40%. Why? Each swimming style distributes stress differently across your body.
Video yourself. Swimmers who review underwater footage improve 3x faster.
Stay consistent. Three 30-minute sessions weekly beat one 2-hour weekend session.
Use drills. Spend 20-30% of workouts on technique drills, not just full swimming.
Start Swimming Better Today
Learning different types of swimming strokes builds a complete aquatic skillset. Whether you’re racing, exercising, or staying safe in water, these techniques transform your swimming.
Start with one stroke. Perfect it. Add another. Within months, you’ll move through water with confidence and efficiency.
Choose your first stroke. The pool is waiting.
