Learning to swim is something everyone should do. Knowing the basic techniques taught in swimming lessons is important for water safety. However, if you want to take swimming a step further and learn new a swimming style, stroke technique, or another freestyle swimming technique beyond just the basics, then there are lots to try. Knowing multiple strokes is helpful for not only a workout or competition, but also for use in different emergency situations. Swimming versatility can help distance swimmers have a bit more fun, improve their competitive swimming, and help keep a swimmer safe. When swimming for exercise, different stokes will use different muscle groups so the workout changes with each stroke cycle. The workout becomes more comprehensive. For competitive swimmers, stroke variation makes them well-rounded competitors and with safety, different strokes can help with varying situations.
Swimming Styles and Strokes
- Freestyle or Front Crawl
When people picture a swim stroke, they tend to focus on the front crawl, also known as freestyle. It is one of the first strokes someone learns, either on their own or with beginner’s swim lessons. To do a competent front crawl, it takes some work to get the breathing, kicking and arms coordinated. To do a front crawl, the swimmer has to be on their stomach, so it is parallel to the bottom of the pool. A push off with the feet can help with momentum to start. The swimmer must alternate their arms forward in a windmill fashion, so the hands act as paddles pushing the water underneath as they scoop down and then rise above the water to the back. While the arms are doing a windmill motion, the legs should be doing a flutter kick. This kick is one where the knees are locked so legs are straight, and toes are pointed. The legs move up and down alternately, helping the arms move the body through the water.
The third aspect that has to be coordinated with the arms and legs is the breathing. It has to match the swim stroke so the head should be turned to the side when the arm is coming out of the water. This doesn’t mean it should be a sharp turn. The head should just clear the water and be clear enough to get a breath before turning back down. Excessive head turns can be distracting and cause the swimmer to sink slightly. 2. Backstroke
Learning the backstroke is somewhat similar to doing the front crawl when it comes to leg movement. However, unlike the front crawl, it is done on the back. This is a good swim stroke for those who have back issues as there is little stress on the back muscles and the movements are smooth. When learning the backstroke, the swimmer can begin by simply floating on their back. When ready, they need to do the windmill motion with their arms that they did with the front stroke. The arms alternate with elbows locked, moving from overhead out of the water and back into water over the head. The hands pull through the water to move the body backwards. The arms are doing the circular motion they did when going forward on the stomach. The push underwater moves the body forward and then the arms recover out of the water. Once again, the legs do the flutter kick and the face should be looking up with the belly button facing up to the surface. The body should be held as straight as possible but the lower part should be just under the water so the legs can kick. However, the hips should not go too low or bend a lot, as this will create drag and slow the stoke movement down. Kicking from the hips with legs close together will get a good momentum going. Even though breathing is not as critical as with the front crawl, it is important to have a breathing rhythm with the strokes, so the swimmer has good oxygen for the extra exertion. 3. Breaststroke
The breaststroke is a stroke that many learn early on, as it is an easy stroke if done improperly. When done properly, it is a competitive swim stroke and while it is slow, it needs work to be done well. Beginners like it because it means their heads do not have to go in the water, but as the swimmer improves and begins to put their face in the water, it can turn into a great workout and competitive stroke. This stroke is similar to the front stroke as it starts with the stomach down in the water. The arms move together under the water coming up from the breast, above the head, then pushing out to both sides in a circular movement. While the arms move out, the legs do a whip kick with them. This type of kick is different from the flutter kick as the legs start straight behind and are brought up to the body together, bending the knees and the hips. The legs then push out and to the side at the same time, then coming back together at the back. It looks similar to a frog swimming. Once the arm and kick movement are learned, then the swimmer has to coordinate them, so the swimmer is propelled forward. The legs kick when the arms rest and the legs straighten while the arms push forward. There is always movement pushing the body forward, no matter where the arms are positioned. 4. Butterfly
The butterfly is one of the hardest strokes to master and offers a fantastic workout if the swimmer learns it. It is not an easy stroke to learn. The butterfly is the second quickest competitive stroke used and shows great athleticism. The butterfly is a stroke that begins on the stomach. The arms have to come over the head at the same time from back to front. They push from the front into the water and that push will pull the body forward. They do this repeatedly in a windmill style. Each time the arms enter the water, the head needs to be pushed up, so the head and shoulders are on top of the water surface. While the arms are doing the butterfly motion, the legs are doing a dolphin kick. This means the legs are held together at the knees and ankles, so they kick together. They should look like a dolphin’s tail moving. It is all one fluid motion. To make this stroke even more complicated, the swimmer has to keep a consistent breath at the same time the arms are coming out of the water, before the next stoke into the water happens. The head comes up in front with the arms coming through. It is not the usual side breath. 5. Sidestroke
The sidestroke is rarely used, if ever, in competitive swimming. This stroke shines when it comes to water safety. A swimmer is not going to do the butterfly when in trouble in the water. Sidestroke is a style that is used by people who have lifesaving training and need to rescue someone or need to conserve swimming energy. It gives the rescuer the ability to both support someone in the water while pulling them to safety. Sidestroke is done on the side that pushes the body forward with a scissor kick and arm strokes (pulls). The easy way to understand how to do the sidestroke is to describe it as apple picking. The arm that is on the side in the water will reach above the head and pretend to grab an apple. That arm then comes to the chest and “gives the apple” to the second hand at the meeting point at the chest. The hand that receives the pretend apple is the one out of the water on the upper side of the body. That arm then will push to the back, pretending to toss the apple away to the back. The bottom arm reaches up again as the other stretches to the back. 6. Elementary Backstroke
This is a different stroke form the basic backstroke. This one is an easy stroke to teach to beginners and get them moving through the water, hence why it is called elementary. The kick that is used is a reverse breaststroke, and the arms move at the same time beneath the water. This stroke is great for both children and adults who are just learning to swim because it helps them stay buoyant and is easy to learn. One way to teach it is through naming the movements, so they are understandable, especially for kids. The hands should come to the armpits and kind of resemble a monkey, then the arms come out and spread wide like airplane wings. Once they are out straight, they come straight down to the body’s sides like a soldier standing straight up. This movement will pull the body through the water. 7. Combat Side Stroke
This combat side stroke is a swimming technique taught to US Navy Seals. It is one where energy can be conserved and efficiently used. It is a combination of three strokes that is hard to learn. It is the breaststroke, front stroke and sidestroke in one. It is important when the swimmer doesn’t want to be seen and is keeping a low profile in the water. They get maximum efficiency while remaining unseen. There is a focus on balance, rotation and length. The arms are pulling as in sidestroke and the legs are doing a flutter kick, so the water is less disturbed. 8. Trudgen
This stroke is a variation of the sidestroke that was developed by John Trudgen who was an English swimmer. It is done on the side and the arms are lifted out of the water alternately. A scissor kick accompanies the arms every second pull. When the left arm is out of the water, then the legs move apart and get ready to kick. As the arm comes down, then the legs are straightened and brought together quickly like scissors. The interesting thing about this stroke is the head is always above the water. Basic Skills Whether the goal of swimming is to learn to swim, compete, or get exercise, some basics have to be learned and practiced. Every swimmer needs to know:
Proper breathing with each stroke Learning to have their face in the water while gliding Coordinating all body parts so the stroke is smooth and not exhausting Various styles of strokes and the proper techniques to use them
Practice Makes Perfect Whether the goal for swimming is safety, competition or fitness the only way to get better is to practice lots. Lessons can help no matter how experienced the swimmer is. Learn to love the water and respect it.
Learning to swim is something everyone should do. Knowing the basic techniques taught in swimming lessons is important for water safety. However, if you want to take swimming a step further and learn new a swimming style, stroke technique, or another freestyle swimming technique beyond just the basics, then there are lots to try. Knowing multiple strokes is helpful for not only a workout or competition, but also for use in different emergency situations. Swimming versatility can help distance swimmers have a bit more fun, improve their competitive swimming, and help keep a swimmer safe. When swimming for exercise, different stokes will use different muscle groups so the workout changes with each stroke cycle. The workout becomes more comprehensive. For competitive swimmers, stroke variation makes them well-rounded competitors and with safety, different strokes can help with varying situations.
Swimming Styles and Strokes
- Freestyle or Front Crawl
When people picture a swim stroke, they tend to focus on the front crawl, also known as freestyle. It is one of the first strokes someone learns, either on their own or with beginner’s swim lessons. To do a competent front crawl, it takes some work to get the breathing, kicking and arms coordinated. To do a front crawl, the swimmer has to be on their stomach, so it is parallel to the bottom of the pool. A push off with the feet can help with momentum to start. The swimmer must alternate their arms forward in a windmill fashion, so the hands act as paddles pushing the water underneath as they scoop down and then rise above the water to the back. While the arms are doing a windmill motion, the legs should be doing a flutter kick. This kick is one where the knees are locked so legs are straight, and toes are pointed. The legs move up and down alternately, helping the arms move the body through the water.
The third aspect that has to be coordinated with the arms and legs is the breathing. It has to match the swim stroke so the head should be turned to the side when the arm is coming out of the water. This doesn’t mean it should be a sharp turn. The head should just clear the water and be clear enough to get a breath before turning back down. Excessive head turns can be distracting and cause the swimmer to sink slightly. 2. Backstroke
Learning the backstroke is somewhat similar to doing the front crawl when it comes to leg movement. However, unlike the front crawl, it is done on the back. This is a good swim stroke for those who have back issues as there is little stress on the back muscles and the movements are smooth. When learning the backstroke, the swimmer can begin by simply floating on their back. When ready, they need to do the windmill motion with their arms that they did with the front stroke. The arms alternate with elbows locked, moving from overhead out of the water and back into water over the head. The hands pull through the water to move the body backwards. The arms are doing the circular motion they did when going forward on the stomach. The push underwater moves the body forward and then the arms recover out of the water. Once again, the legs do the flutter kick and the face should be looking up with the belly button facing up to the surface. The body should be held as straight as possible but the lower part should be just under the water so the legs can kick. However, the hips should not go too low or bend a lot, as this will create drag and slow the stoke movement down. Kicking from the hips with legs close together will get a good momentum going. Even though breathing is not as critical as with the front crawl, it is important to have a breathing rhythm with the strokes, so the swimmer has good oxygen for the extra exertion. 3. Breaststroke
The breaststroke is a stroke that many learn early on, as it is an easy stroke if done improperly. When done properly, it is a competitive swim stroke and while it is slow, it needs work to be done well. Beginners like it because it means their heads do not have to go in the water, but as the swimmer improves and begins to put their face in the water, it can turn into a great workout and competitive stroke. This stroke is similar to the front stroke as it starts with the stomach down in the water. The arms move together under the water coming up from the breast, above the head, then pushing out to both sides in a circular movement. While the arms move out, the legs do a whip kick with them. This type of kick is different from the flutter kick as the legs start straight behind and are brought up to the body together, bending the knees and the hips. The legs then push out and to the side at the same time, then coming back together at the back. It looks similar to a frog swimming. Once the arm and kick movement are learned, then the swimmer has to coordinate them, so the swimmer is propelled forward. The legs kick when the arms rest and the legs straighten while the arms push forward. There is always movement pushing the body forward, no matter where the arms are positioned. 4. Butterfly
The butterfly is one of the hardest strokes to master and offers a fantastic workout if the swimmer learns it. It is not an easy stroke to learn. The butterfly is the second quickest competitive stroke used and shows great athleticism. The butterfly is a stroke that begins on the stomach. The arms have to come over the head at the same time from back to front. They push from the front into the water and that push will pull the body forward. They do this repeatedly in a windmill style. Each time the arms enter the water, the head needs to be pushed up, so the head and shoulders are on top of the water surface. While the arms are doing the butterfly motion, the legs are doing a dolphin kick. This means the legs are held together at the knees and ankles, so they kick together. They should look like a dolphin’s tail moving. It is all one fluid motion. To make this stroke even more complicated, the swimmer has to keep a consistent breath at the same time the arms are coming out of the water, before the next stoke into the water happens. The head comes up in front with the arms coming through. It is not the usual side breath. 5. Sidestroke
The sidestroke is rarely used, if ever, in competitive swimming. This stroke shines when it comes to water safety. A swimmer is not going to do the butterfly when in trouble in the water. Sidestroke is a style that is used by people who have lifesaving training and need to rescue someone or need to conserve swimming energy. It gives the rescuer the ability to both support someone in the water while pulling them to safety. Sidestroke is done on the side that pushes the body forward with a scissor kick and arm strokes (pulls). The easy way to understand how to do the sidestroke is to describe it as apple picking. The arm that is on the side in the water will reach above the head and pretend to grab an apple. That arm then comes to the chest and “gives the apple” to the second hand at the meeting point at the chest. The hand that receives the pretend apple is the one out of the water on the upper side of the body. That arm then will push to the back, pretending to toss the apple away to the back. The bottom arm reaches up again as the other stretches to the back. 6. Elementary Backstroke
This is a different stroke form the basic backstroke. This one is an easy stroke to teach to beginners and get them moving through the water, hence why it is called elementary. The kick that is used is a reverse breaststroke, and the arms move at the same time beneath the water. This stroke is great for both children and adults who are just learning to swim because it helps them stay buoyant and is easy to learn. One way to teach it is through naming the movements, so they are understandable, especially for kids. The hands should come to the armpits and kind of resemble a monkey, then the arms come out and spread wide like airplane wings. Once they are out straight, they come straight down to the body’s sides like a soldier standing straight up. This movement will pull the body through the water. 7. Combat Side Stroke
This combat side stroke is a swimming technique taught to US Navy Seals. It is one where energy can be conserved and efficiently used. It is a combination of three strokes that is hard to learn. It is the breaststroke, front stroke and sidestroke in one. It is important when the swimmer doesn’t want to be seen and is keeping a low profile in the water. They get maximum efficiency while remaining unseen. There is a focus on balance, rotation and length. The arms are pulling as in sidestroke and the legs are doing a flutter kick, so the water is less disturbed. 8. Trudgen
This stroke is a variation of the sidestroke that was developed by John Trudgen who was an English swimmer. It is done on the side and the arms are lifted out of the water alternately. A scissor kick accompanies the arms every second pull. When the left arm is out of the water, then the legs move apart and get ready to kick. As the arm comes down, then the legs are straightened and brought together quickly like scissors. The interesting thing about this stroke is the head is always above the water. Basic Skills Whether the goal of swimming is to learn to swim, compete, or get exercise, some basics have to be learned and practiced. Every swimmer needs to know:
Proper breathing with each stroke Learning to have their face in the water while gliding Coordinating all body parts so the stroke is smooth and not exhausting Various styles of strokes and the proper techniques to use them
Practice Makes Perfect Whether the goal for swimming is safety, competition or fitness the only way to get better is to practice lots. Lessons can help no matter how experienced the swimmer is. Learn to love the water and respect it.
Learning to swim is something everyone should do. Knowing the basic techniques taught in swimming lessons is important for water safety.
However, if you want to take swimming a step further and learn new a swimming style, stroke technique, or another freestyle swimming technique beyond just the basics, then there are lots to try. Knowing multiple strokes is helpful for not only a workout or competition, but also for use in different emergency situations.
Swimming versatility can help distance swimmers have a bit more fun, improve their competitive swimming, and help keep a swimmer safe. When swimming for exercise, different stokes will use different muscle groups so the workout changes with each stroke cycle.
The workout becomes more comprehensive. For competitive swimmers, stroke variation makes them well-rounded competitors and with safety, different strokes can help with varying situations.
Swimming Styles and Strokes
1. Freestyle or Front Crawl
When people picture a swim stroke, they tend to focus on the front crawl, also known as freestyle. It is one of the first strokes someone learns, either on their own or with beginner’s swim lessons.
To do a competent front crawl, it takes some work to get the breathing, kicking and arms coordinated. To do a front crawl, the swimmer has to be on their stomach, so it is parallel to the bottom of the pool.
A push off with the feet can help with momentum to start. The swimmer must alternate their arms forward in a windmill fashion, so the hands act as paddles pushing the water underneath as they scoop down and then rise above the water to the back.
While the arms are doing a windmill motion, the legs should be doing a flutter kick. This kick is one where the knees are locked so legs are straight, and toes are pointed. The legs move up and down alternately, helping the arms move the body through the water.
The third aspect that has to be coordinated with the arms and legs is the breathing. It has to match the swim stroke so the head should be turned to the side when the arm is coming out of the water. This doesn’t mean it should be a sharp turn.
The head should just clear the water and be clear enough to get a breath before turning back down. Excessive head turns can be distracting and cause the swimmer to sink slightly.
2. Backstroke
Learning the backstroke is somewhat similar to doing the front crawl when it comes to leg movement. However, unlike the front crawl, it is done on the back. This is a good swim stroke for those who have back issues as there is little stress on the back muscles and the movements are smooth.
When learning the backstroke, the swimmer can begin by simply floating on their back. When ready, they need to do the windmill motion with their arms that they did with the front stroke. The arms alternate with elbows locked, moving from overhead out of the water and back into water over the head.
The hands pull through the water to move the body backwards. The arms are doing the circular motion they did when going forward on the stomach. The push underwater moves the body forward and then the arms recover out of the water. Once again, the legs do the flutter kick and the face should be looking up with the belly button facing up to the surface.
The body should be held as straight as possible but the lower part should be just under the water so the legs can kick. However, the hips should not go too low or bend a lot, as this will create drag and slow the stoke movement down. Kicking from the hips with legs close together will get a good momentum going.
Even though breathing is not as critical as with the front crawl, it is important to have a breathing rhythm with the strokes, so the swimmer has good oxygen for the extra exertion.
3. Breaststroke
The breaststroke is a stroke that many learn early on, as it is an easy stroke if done improperly. When done properly, it is a competitive swim stroke and while it is slow, it needs work to be done well. Beginners like it because it means their heads do not have to go in the water, but as the swimmer improves and begins to put their face in the water, it can turn into a great workout and competitive stroke.
This stroke is similar to the front stroke as it starts with the stomach down in the water. The arms move together under the water coming up from the breast, above the head, then pushing out to both sides in a circular movement. While the arms move out, the legs do a whip kick with them.
This type of kick is different from the flutter kick as the legs start straight behind and are brought up to the body together, bending the knees and the hips. The legs then push out and to the side at the same time, then coming back together at the back. It looks similar to a frog swimming.
Once the arm and kick movement are learned, then the swimmer has to coordinate them, so the swimmer is propelled forward. The legs kick when the arms rest and the legs straighten while the arms push forward. There is always movement pushing the body forward, no matter where the arms are positioned.
4. Butterfly
The butterfly is one of the hardest strokes to master and offers a fantastic workout if the swimmer learns it. It is not an easy stroke to learn. The butterfly is the second quickest competitive stroke used and shows great athleticism.
The butterfly is a stroke that begins on the stomach. The arms have to come over the head at the same time from back to front. They push from the front into the water and that push will pull the body forward.
They do this repeatedly in a windmill style. Each time the arms enter the water, the head needs to be pushed up, so the head and shoulders are on top of the water surface.
While the arms are doing the butterfly motion, the legs are doing a dolphin kick. This means the legs are held together at the knees and ankles, so they kick together. They should look like a dolphin’s tail moving. It is all one fluid motion.
To make this stroke even more complicated, the swimmer has to keep a consistent breath at the same time the arms are coming out of the water, before the next stoke into the water happens. The head comes up in front with the arms coming through. It is not the usual side breath.
5. Sidestroke
The sidestroke is rarely used, if ever, in competitive swimming. This stroke shines when it comes to water safety. A swimmer is not going to do the butterfly when in trouble in the water.
Sidestroke is a style that is used by people who have lifesaving training and need to rescue someone or need to conserve swimming energy. It gives the rescuer the ability to both support someone in the water while pulling them to safety. Sidestroke is done on the side that pushes the body forward with a scissor kick and arm strokes (pulls).
The easy way to understand how to do the sidestroke is to describe it as apple picking. The arm that is on the side in the water will reach above the head and pretend to grab an apple. That arm then comes to the chest and “gives the apple” to the second hand at the meeting point at the chest.
The hand that receives the pretend apple is the one out of the water on the upper side of the body. That arm then will push to the back, pretending to toss the apple away to the back. The bottom arm reaches up again as the other stretches to the back.
6. Elementary Backstroke
This is a different stroke form the basic backstroke. This one is an easy stroke to teach to beginners and get them moving through the water, hence why it is called elementary. The kick that is used is a reverse breaststroke, and the arms move at the same time beneath the water.
This stroke is great for both children and adults who are just learning to swim because it helps them stay buoyant and is easy to learn. One way to teach it is through naming the movements, so they are understandable, especially for kids.
The hands should come to the armpits and kind of resemble a monkey, then the arms come out and spread wide like airplane wings. Once they are out straight, they come straight down to the body’s sides like a soldier standing straight up. This movement will pull the body through the water.
7. Combat Side Stroke
This combat side stroke is a swimming technique taught to US Navy Seals. It is one where energy can be conserved and efficiently used. It is a combination of three strokes that is hard to learn.
It is the breaststroke, front stroke and sidestroke in one. It is important when the swimmer doesn’t want to be seen and is keeping a low profile in the water. They get maximum efficiency while remaining unseen. There is a focus on balance, rotation and length. The arms are pulling as in sidestroke and the legs are doing a flutter kick, so the water is less disturbed.
8. Trudgen
This stroke is a variation of the sidestroke that was developed by John Trudgen who was an English swimmer. It is done on the side and the arms are lifted out of the water alternately.
A scissor kick accompanies the arms every second pull. When the left arm is out of the water, then the legs move apart and get ready to kick. As the arm comes down, then the legs are straightened and brought together quickly like scissors. The interesting thing about this stroke is the head is always above the water.
Basic Skills
Whether the goal of swimming is to learn to swim, compete, or get exercise, some basics have to be learned and practiced. Every swimmer needs to know:
- Proper breathing with each stroke
- Learning to have their face in the water while gliding
- Coordinating all body parts so the stroke is smooth and not exhausting
- Various styles of strokes and the proper techniques to use them
Practice Makes Perfect
Whether the goal for swimming is safety, competition or fitness the only way to get better is to practice lots. Lessons can help no matter how experienced the swimmer is. Learn to love the water and respect it.
