Side Stroke Swimming: Technique, Benefits & When to Use It

If you struggle with breathing in freestyle or want a relaxed stroke you can swim for a long time, the side stroke (or sidestroke) is worth learning. Unlike the four competitive strokes, side stroke is designed for efficiency and control, not speed. It keeps your head close to the surface, uses a powerful scissor kick, and is widely used in lifesaving, survival, and open-water swimming.

In this guide, you’ll learn what side stroke is, how to swim it step by step, when to use it, and how it compares with other popular strokes.

What Is the Side Stroke in Swimming?

Side stroke is a swimming technique where you lie mostly on one side, use asymmetric arm movements, and generate propulsion with a scissor kick. One arm leads in front of you, the other rests near your hip. During each stroke cycle the arms briefly meet in front of the chest, then reset while the legs snap together in a strong kick.

Because your face can stay near or above the surface, breathing feels natural and low-stress. This makes side stroke ideal for:

• Lifesaving and rescue, where you may need to tow a person or object

• Survival swimming, where conserving energy matters more than speed

• Long-distance or open-water swimming as a recovery stroke between harder efforts

You’ll often hear side stroke called “side swimming”, “sidestroke swimming”, or “side stroke swimming technique” in classes and online resources. All of these refer to the same core idea: swimming on your side with a coordinated pull-and-kick rhythm.

Side Stroke Swimming Technique (Step-by-Step)

Body Position & Alignment

1. Lie on your side, with the waterline roughly between your chin and your mouth.

2. Your body should be rotated about 30–40° off flat, not completely stacked like you’re lying on a floor.

3. The bottom arm (closest to the pool floor) reaches forward in front of your head.

4. The top arm rests along your side, near your hip.

5. Keep your body long and straight from head to toes – think “arrow on its side”.

Coaching cue: imagine one goggle in the water and one out. That puts your head in a relaxed, neutral position.

Arm Stroke Pattern

The classic side stroke uses a two-part arm motion:

1. Catch & pull with the lead arm

   • From the long, stretched position, the lead arm sweeps down and back in a gentle pull.

2. Meet & sweep with the trailing arm

   • While the lead arm pulls, the trailing arm glides from your hip forward until both hands meet in front of your chest.

   • At that moment, they “pass the baton”: the trailing arm pushes water back as the lead arm recovers forward and returns to the stretched position.

After each cycle, you return briefly to a streamlined glide on your side.

Scissor Kick Technique

The scissor kick is the main engine of side stroke:

1. From the glide, bend both knees slightly.

2. Open the legs like scissors: one goes forward, one goes backward.

3. Snap them back together strongly, straightening both legs at the same time.

Think “open, SNAP, glide”. The power comes from the closing of the legs, not how wide you split them.

Breathing & Rhythm

Breathing is one of the biggest advantages of side stroke:

• Your mouth is already close to the air, so you can breathe almost anytime during the stroke.

• Exhale gently in the water, then inhale as your face turns slightly upward during the pull or glide.

A simple rhythm to start:

Pull – kick – glide and breathe – reset.

Aim for a smooth, quiet glide instead of rushing every movement.

Benefits of Side Stroke (Compared With Other Strokes)

Energy Efficiency & Endurance

Side stroke is not the fastest stroke in the pool, but it’s very efficient when you care about staying in the water for a long time, staying relaxed, or towing something. Because only one arm works hard at a time and the breathing is easy, you can often keep swimming side stroke after you feel tired in freestyle or butterfly.

Studies and calorie tables suggest that swimming in general can burn 250–900+ kcal per hour depending on stroke and intensity. For sidestroke specifically, some sources list around 470–550 kcal/hour for a 60–70 kg swimmer at moderate effort – similar to moderate freestyle and backstroke.

Joint-Friendly & Beginner-Friendly

• Head stays near the surface, which calms nervous swimmers.

• Only one arm is pulling at full power, so side stroke can be gentler on sore shoulders.

• The rhythm is simple: pull, scissor kick, glide.

Side Stroke vs Freestyle vs Breaststroke

Approximate comparison for a recreational swimmer at moderate effort:

*Values for a ~68–70 kg swimmer at moderate pace, based on multiple calorie tables. Real numbers vary with weight and intensity.

Side stroke clearly wins on comfort and breathing, while freestyle generally wins on speed and overall calorie burn.

When Should You Use Side Stroke?

You don’t need side stroke in a swimming race, but it’s extremely useful in real-world situations.

Lifesaving & Rescue

Lifeguards and rescue swimmers use side-based strokes because they let you:

• Keep your face and the victim’s face out of the water

• Tow a person or object using your top arm while the bottom arm and scissor kick provide propulsion

• Maintain a stable, controlled body position in choppy water

Even if you never take a lifeguard course, knowing side stroke gives you more options if you ever need to help someone in the water.

Survival & Open-Water Recovery

In open water, side stroke works well as a “recovery gear”:

• Switch from freestyle to side stroke when you need to rest but keep moving.

• Use it when waves make breathing on freestyle difficult.

• Alternate sides so one arm and hip can recover while the other works.

Learning, Rehab & Confidence

Because breathing is easy and the head can stay near the air, side stroke is:

• A good option for anxious beginners

• Helpful for people returning from shoulder irritation

• A way to build core and hip strength without constant face-down swimming

How to Learn Side Stroke as a Beginner

You don’t need to master everything at once. Break it down.

1. Water-Confidence & Kicking Drills

Start with simple side-kicking drills:

• Hold a kickboard with your top arm; lie on your side with the bottom arm relaxed along your body.

• Gently flutter kick while maintaining your side position.

• Progress to scissor-kick practice: from a glide, open the legs and snap them together, then glide again.

Focus on:

• Straight body line

• One goggle in, one goggle out

• Smooth, controlled kick – not frantic.

2. Arm-Only & Kick-Only Focus

Next, isolate pieces of the side stroke swimming technique:

• Arm-only: Light flutter kick, practice the “meet and sweep” arm motion without a big scissor kick.

• Kick-only: Arms stay in a streamlined position while you practice only the scissor kick timing.

Keeping the parts separate for a while makes the full stroke feel less overwhelming.

3. Putting It Together: Simple Practice Set

When you’re ready, try a short set like this:

• 4 × 25 m side kick (with board) – focus on balance

• 4 × 25 m full side stroke – one length on each side, alternating

Rest 15–20 seconds between repeats. Think smooth and quiet, not fast.

Over time, you can gradually lengthen the distances and mix side stroke with freestyle or backstroke.

Common Mistakes in Side Stroke Swimming

Even simple strokes have traps. Watch out for these:

1. Over-rotating

   • Rolling all the way onto your stomach or back.

   • Fix: keep your shoulders and hips only slightly turned; imagine your body is “tilted”, not flipped.

2. Loose, floppy scissor kick

   • Legs drift too far apart or collapse without a strong snap.

   • Fix: think “compact, sharp snap”, and squeeze your inner thighs as your legs come together.

3. Holding your breath

   • Creates tension, sinks your hips, and makes you tired fast.

   • Fix: exhale gently in the water, inhale during each glide. Remember, side stroke should feel like the easiest breathing stroke.

4. Skipping the glide

   • Rushing from pull to kick means more effort for the same distance.

   • Fix: after each scissor kick, count “one-and-two” before starting the next pull.

FAQ: Side Stroke & Sidestroke Swimming

1. Is side stroke good for beginners?
Yes. Side stroke lets beginners keep their face close to the air, move at a comfortable pace, and focus on balance rather than speed. It’s often recommended in basic water-confidence and survival-swimming programs.

2. Is side stroke faster than freestyle?
No. Freestyle (front crawl) is generally the fastest and most energy-efficient stroke at higher speeds. Side stroke is slower but easier to sustain when you’re tired or carrying something.

3. How many calories does side stroke burn?
Exact numbers depend on your weight and pace, but public tables suggest side stroke burns roughly 400–550 kcal per hour for a 60–70 kg swimmer at moderate effort – similar to other moderate strokes.

4. Why do lifeguards and the military use side-based strokes?
Side stroke and its variant combat sidestroke (CSS) allow rescuers and Navy SEALs to keep a low profile in the water, conserve energy, and tow people or gear more easily.

5. Is combat sidestroke the same as classic side stroke?
CSS is a modern variation that mixes elements of sidestroke, freestyle, and breaststroke. It’s more streamlined and geared toward speed and stealth, while classic side stroke focuses on comfort and control.

6. Can I use side stroke in a swimming race or triathlon?
Pool races don’t include sidestroke events, but in open-water and triathlon you’re generally free to use any stroke. Many swimmers switch to side stroke briefly to recover while still moving forward.

7. Do I have to learn on both sides?
It’s helpful. Switching sides balances your body, reduces fatigue on one shoulder and hip, and makes you more adaptable in waves or when towing.

Conclusion

Side stroke is an old but highly practical swimming stroke. It won’t win you a lane-race, but it can help you:

• Stay calm and breathing easily

• Conserve energy in long or rough swims

• Move safely while helping someone else

By learning the side stroke swimming technique – body position, arm coordination, and a strong scissor kick – you add a powerful tool to your swimming toolbox. Next time you’re at the pool, try a few lengths of sidestroke swimming between your regular laps and feel the difference in comfort and control.

Key Takeaways

• Side stroke is a side-lying stroke with asymmetric arms and a scissor kick, ideal for lifesaving and survival.

• It offers easy breathing and good energy efficiency, making it suitable for long, relaxed swims.

• Calorie burn is comparable to other moderate strokes – roughly 400–550 kcal/h for many adults.

• Use side stroke in rescues, open-water recovery, and low-stress training, or when building water confidence.

• Learn it step by step: side-kick drills, arm patterns, scissor kick, then full stroke with glide.

• Avoid common mistakes like over-rotation, sloppy kicks, breath-holding, and rushing the glide.

• Practising side stroke makes you a more versatile, safer, and more relaxed swimmer.