The trudgen stroke swimming technique is one of the most fascinating strokes in the history of swimming. Named after John Trudgen, it combines an overarm stroke with a powerful scissor kick, making it a unique blend of strength and rhythm.
While it’s less common today than freestyle, learning the trudgen stroke offers valuable benefits for endurance, technique variety, and open water swimming.
This beginner’s guide breaks down everything you need to know, from its origins and key differences to step-by-step instructions and common mistakes to avoid. By the end, you’ll have the tools to confidently try trudgen stroke swimming yourself.
What Is The Trudgen Stroke In Swimming?
The trudgen stroke is a hybrid swimming style that combines an overarm stroke with a powerful scissor kick. Typically performed on the side with a slight body roll, the stroke involves alternating arm pulls similar to freestyle but replaces the flutter kick with a distinctive sideways scissor kick.
This kick action provides strong bursts of propulsion, making the trudgen stroke both unique and efficient for endurance swimming.
The stroke is named after John Trudgen, a British swimmer who popularised it in 1873 after learning a similar style from South American swimmers.
At the time, it revolutionised competitive swimming by being faster than the breaststroke, which was then widely used. Trudgen’s adaptation of the stroke, combining elements of sidestroke with a rhythmic overarm motion, laid the groundwork for what later evolved into modern freestyle.
Although it is no longer a standard in competitive swimming, the trudgen stroke remains relevant today. Swimmers practise it to develop coordination, build stamina, and experience a different swimming rhythm that’s particularly effective in open water.
Its blend of upper-body strength and lower-body precision also makes it a valuable tool for cross-training and technique refinement.
Trudgen Stroke vs. Freestyle: What’s The Difference?
The primary difference between the trudgen stroke and freestyle lies in the leg movement. While freestyle relies on a continuous flutter kick, the trudgen stroke uses a scissor kick, where the legs open and snap shut in a wide, sideways motion.
This not only changes how propulsion is generated but also affects the rhythm and timing of the entire stroke.
Another key distinction is found in breathing patterns and arm recovery. In freestyle, breathing is typically more frequent, with swimmers turning their heads to the side on almost every second or third stroke.
The trudgen stroke, however, often syncs breathing with the scissor kick, resulting in a slightly slower and more deliberate rhythm.
Additionally, freestyle features a smooth, fast overarm recovery with minimal body roll, whereas the trudgen stroke involves more noticeable side rotation to accommodate the scissor kick and breathing.
There are scenarios where each stroke has its advantages. Freestyle is generally faster and is the stroke of choice for competitive racing and lap swimming.
The trudgen stroke, however, can be preferable in open water or during long-distance swims, as the scissor kick allows swimmers to conserve energy and stabilise their movement in choppier conditions.
For those learning to swim or seeking variety in training, both strokes complement each other by enhancing overall body coordination and water confidence.
Trudgen Stroke Technique: Step-by-Step Instructions For Swimmers
The trudgen stroke might seem complex at first glance, but breaking it down into manageable steps makes it much easier to learn. This section covers everything you need to know, from getting your body into the right position to mastering the arm and leg coordination that gives the stroke its distinctive feel.
Body Position
A streamlined and horizontal body position is the backbone of efficient trudgen stroke swimming. Aim to keep your body as flat as possible on the water’s surface, with your hips and legs aligned just below the waterline. Your head should be in a neutral position, with eyes looking slightly forward and down to maintain balance.
Core engagement plays a crucial role in reducing drag and helping you stay stable during the stroke. Tightening your abdominal muscles gently will prevent your hips from sagging, which is a common cause of extra resistance. Imagine your body as a straight line from head to toe, holding everything in a taut yet relaxed posture.
For beginners, a helpful tip is to visualise your spine as an axis around which your body rotates slightly during each stroke. Keep your chin tucked in naturally and avoid lifting your head too high, as this can break alignment and slow you down. A smooth, balanced body position sets you up for the rest of the stroke.
Start With The Arm Action
In the trudgen stroke, the arm movement mirrors freestyle in some ways but with slight adjustments. Begin by extending one arm forward in the water while the other performs a strong underwater pull. The pulling arm should sweep downwards and outwards before pushing back towards your hip in a wide arc.
A common mistake is letting the elbow drop too early during the pull, which reduces propulsion. To correct this, focus on keeping a high elbow position throughout the pull phase, ensuring the forearm and hand remain vertical to catch as much water as possible.
During the recovery phase, the opposite arm comes out of the water in a wide overarm motion, lifting high and entering the water again with fingers first. A helpful cue is to keep the movement smooth and controlled rather than rushing, allowing you to maintain a steady rhythm and conserve energy.
Coordinate The Scissor Kick
The scissor kick is what sets the trudgen stroke apart, providing bursts of power that complement the arm strokes.
To execute it properly, begin by slightly bending your knees and separating your legs: one leg moves forward (usually the top leg), and the other moves backward. Then snap your legs together forcefully, finishing with your feet pointed to maximise thrust.
Timing is essential for efficiency. The scissor kick should coincide with the overarm recovery, typically happening once every two arm strokes. This coordination helps stabilise your body during the breathing phase and ensures fluid movement through the water.
To refine your scissor kick, try drills such as kicking on your side with one arm extended while focusing solely on the kick’s mechanics.
Another effective exercise is practising slow-motion trudgen swimming with exaggerated scissor kicks to develop muscle memory. Over time, your kick will become more powerful and naturally integrated into the full stroke.
Breathing Technique
Breathing during the trudgen stroke follows a side-breathing method similar to freestyle, but it’s typically timed with the scissor kick.
As one arm recovers over the water and the body rotates slightly, turn your head to the side and take a quick breath. The ideal moment to inhale is just before the arm re-enters the water, allowing for a natural flow within the stroke cycle.
To maintain rhythm, practise breathing every two or four strokes, and focus on exhaling smoothly while your face is in the water. Drills such as side-kicking with a board or single-arm swimming with breathing emphasis can help refine timing and reduce tension.
Maintain Rhythm And Timing
The trudgen stroke follows a 2-beat rhythm: two arm strokes for every one scissor kick. This means you kick during the recovery of the second arm, usually while breathing, to stabilise your body and generate additional propulsion. Keeping this pattern consistent is key to maintaining flow and preventing unnecessary energy loss.
Rhythm and timing are essential for swimming longer distances efficiently. When movements are misaligned, such as kicking too early or pulling with mismatched arms, the stroke feels clunky and can lead to fatigue. A steady, repeatable pattern not only improves endurance but also boosts overall stroke control.
To build rhythm, try counting strokes aloud in sets or using a waterproof metronome. Another useful drill is “slow motion trudgen”, where you deliberately exaggerate and slow down each movement to reinforce the correct timing between arms, kick, and breath. The more consistent your rhythm, the more fluid your swim will feel.
Turn And Push Off (If Swimming Laps)
When swimming laps, it’s important to approach the wall with enough control and timing to execute a smooth turn.
As you near the wall, plan your final strokes so you reach with one arm, touch the wall, and rotate your body slightly to one side. This sets up your legs to initiate the turn and push off cleanly without losing momentum.
A proper push-off starts from a compact, crouched position with your feet against the wall. Push back strongly, then glide in a streamlined position, arms extended, head tucked, and body aligned. This glide phase gives you a brief rest and helps maintain speed before resuming your stroke.
For beginners, it’s helpful to practise this sequence slowly at first, focusing on staying balanced and regaining your stroke rhythm after the push-off. Using a marker on the pool floor can also guide when to begin your turn.
Over time, transitioning between laps will become second nature and keep your swim continuous and efficient.
6 Common Mistakes In Trudgen Stroke Swimming (And How To Fix Them)
Even with clear instructions, swimmers can fall into habits that make the trudgen stroke less effective. This section highlights common mistakes that often hinder progress and provides practical advice to correct them.
1. Relying Too Much On The Arms
A frequent error is depending heavily on arm strength while neglecting the rest of the body. Overusing the arms can lead to quick fatigue and creates an unbalanced stroke, reducing overall propulsion. It also limits the effectiveness of the stroke, as trudgen swimming is designed to be a full-body movement.
Engaging the core and legs is essential for balanced propulsion and energy efficiency. The scissor kick and body rotation play key roles in maintaining rhythm and driving you forward. Without proper coordination, the stroke becomes disjointed and tiring.
To develop better balance, practise drills like side-kicking with a focus on core activation or alternate arm drills where you glide between each stroke. These help shift the effort from just the arms to a full-body engagement, making the stroke smoother and more sustainable.
2. Poor Scissor Kick Technique
Another common mistake is performing a weak or sloppy scissor kick. Signs of poor technique include bending the knees too much, not fully extending the legs, or kicking out of alignment. This not only wastes energy but also throws off your body balance, making the stroke feel uneven and jerky.
A proper scissor kick should be sharp and controlled, with the legs extending out to the sides before snapping back together with force. The power comes from the hips, not just the knees, and the movement should feel purposeful and clean.
To strengthen your kick, try vertical scissor kicking in the deep end or use a kickboard to isolate the legs while focusing on precision and strength. Practising slow-motion trudgen strokes with exaggerated kicks can also help fine-tune your muscle memory and improve consistency.
3. Incorrect Breathing Timing
Breathing at the wrong time is a mistake that can quickly disrupt the flow of your stroke. Breathing too late, or holding the breath too long, forces you to lift your head abruptly, breaking alignment and causing drag. This disrupts your rhythm and makes it harder to maintain a steady pace.
The ideal time to breathe is during the arm recovery, when your body rotates naturally to the side. Taking a quick breath as your arm passes your head allows you to stay balanced and keep your face close to the water, reducing resistance.
To practise this, try side-glide drills with deliberate, timed breaths or swim with a snorkel at first to focus solely on timing and form without worrying about lifting for air. Over time, these drills will help make breathing a smooth and instinctive part of your stroke.
4. Lack Of Body Rotation
One of the most common mistakes in trudgen stroke swimming is staying too flat in the water. Without proper body rotation, swimmers often find it harder to lift their arms for the recovery phase, leading to strained shoulders and awkward, inefficient movements.
A flat posture also limits your ability to breathe smoothly and reduces overall stroke power.
Rotation allows your shoulders and hips to roll slightly from side to side, creating a more natural pathway for the arm to exit and re-enter the water. This movement also opens up the body, making it easier to time your breathing without disrupting balance.
To improve rotation, practise side-kicking drills where you glide on your side with one arm extended and the other by your side.
Another useful exercise is single-arm trudgen swimming, which encourages you to rotate your body fully with each stroke. These drills will gradually build muscle memory for proper side-to-side movement.
5. Inconsistent Rhythm And Timing
An uneven stroke rhythm is a key reason swimmers struggle with endurance and speed. When arm pulls, scissor kicks, and breathing are out of sync, the stroke becomes choppy and wastes energy, making it difficult to maintain momentum over longer distances.
A predictable and smooth cycle, typically two arm pulls followed by a scissor kick, is essential for trudgen stroke swimming. This consistency helps conserve energy and keeps your propulsion steady, allowing you to swim more efficiently and comfortably.
To build a natural rhythm, try practising with rhythmic breathing drills, focusing on a steady 1-2-count between kicks and strokes. Swimming with a metronome or using a pacing app can also help lock in a consistent tempo. Over time, your body will learn to maintain a seamless stroke cycle.
6. Holding The Head Too High
Lifting the head too much is a frequent error that increases water resistance and disrupts your body’s alignment. Many swimmers instinctively raise their heads when breathing or checking their position, but this action pushes the hips down, causing drag and making it harder to maintain speed.
For optimal posture, keep your head low in the water with your eyes looking slightly forward and down. Ideally, one goggle should remain submerged during side breathing to preserve alignment and minimise drag.
To correct head position, practise breathing drills where you glide with a kickboard while keeping your chin close to the water’s surface.
Another helpful technique is to swim alongside a lane rope, using it as a visual guide to keep your head stable and low. These small adjustments can make a significant difference in efficiency and comfort.
Conclusion About The Trudgen Swimming Stroke
Mastering the trudgen stroke swimming technique is more than just learning a historical stroke, it’s a way to build endurance, sharpen coordination, and add versatility to your swimming skills.
The unique blend of overarm strokes and scissor kicks challenges your full-body control, making it a valuable addition to any swimmer’s toolkit. Progress may feel slow at first, but with consistent practice and attention to technique, you’ll soon see improvements in strength and fluidity.
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Frequently Asked Questions About The Trudgen Swimming Stroke
Is The Trudgen Stroke Recommended For Senior Swimmers?
Yes, the trudgen stroke can be suitable for senior swimmers, especially those looking to improve flexibility and endurance. However, its scissor kick may strain the hips, so it’s best practised with guidance to ensure safe technique.
Are There Health Benefits To Practising The Trudgen Stroke Regularly?
Absolutely, trudgen stroke swimming engages the core, shoulders, and legs, providing a full-body workout. It also boosts cardiovascular fitness and coordination, making it excellent cross-training for overall health.
When Is The Best Time To Introduce The Trudgen Stroke In Swim Training?
The trudgen stroke is best introduced after swimmers have a solid grasp of basic strokes like freestyle and breaststroke. Typically, it’s added once swimmers are comfortable with side breathing and body rotation.
Should The Trudgen Stroke Be Used In Long-Distance Swimming?
The trudgen stroke can be effective in long-distance swimming, particularly in open water where its scissor kick conserves energy. However, freestyle is generally faster and more efficient for competitive distances.
Do Swim Coaches Still Teach The Trudgen Stroke Today?
While not a competitive stroke, many swim coaches still teach the trudgen for its historical value and to enhance swimmers’ versatility. It’s often included in advanced technique sessions or as a conditioning drill.
