A clear understanding of the types of swimming strokes is the first step to becoming a confident and safe swimmer. You may be a parent who is frustrated because your child seems “stuck” on the basics, or an adult who is not sure where to start.
This feeling of being “stuck” is a common problem and often comes from improper technique. A swimmer, whether their goal is competition, exercise, or safety, must learn the fundamentals.
This guide will break down the 7 most common swimming strokes, from the easiest for beginners to the most advanced. We will cover what they are, why they are used, and which one is the perfect fit for you to start learning today.
The 4 Main Types Of Swimming Strokes
The four main types of swimming strokes are freestyle (or front crawl), breaststroke, backstroke, and butterfly. These are the standard strokes used in competitive swimming, including the Olympics, and form the foundation of every swimming program.
We will cover these four first, followed by three other essential strokes that are vital for safety and building water confidence.
1. Freestyle Stroke (Front Crawl)
Best For: Speed, Fitness, And Beginners
The freestyle, also known as the front crawl, is performed by lying on one’s stomach with one’s body perpendicular to the water’s surface. Move forward by alternating your arm movements, making a windmill pattern where you push below and then recover your arms above water.
Body Movement
- In freestyle, the body remains flat and horizontal in the water, face down.
- The head should only move from its neutral position to breathe from side to side.
- A key technique for gaining speed is efficient body roll, allowing the arms to extend further.
Arm Movement
- You’ll see one arm emerge above water before the other one recovers.
- To execute a down-sweep, simply bring the forearm down while simultaneously bringing the elbow up. To go forward or backwards, you swing your arm overhead.
- During in-sweep, one person uses a pulling motion of the arm to bring in water. The next motion is an upward sweep, where another arm acts as a paddle.
- When the arms are swung forward in recovery, the forearm can unwind.
Leg Movement
- The flutter kick is essential in freestyle.
- The kick originates from the hips, not the knees, with the legs kept relatively straight and feet pointed (plantar flexion) to create propulsion.
2. Butterfly Stroke
Best For: Advanced Swimmers, A High-Intensity Workout, And Building Power.
If you’re looking for a challenge, the butterfly stroke is the one. It is famously the most difficult and physically demanding swimming stroke to master, but it is also incredibly powerful and fast.
The arm stroke requires you to bring both arms above your head simultaneously, push them into the water to move forward, and then recover them over the water. This powerful arm pull lifts your head and shoulders out of the water. This stroke requires a wave-like body motion paired with a “dolphin kick.”
Body Movement
- When you first start swimming, your body floats horizontally on your chest.
- When submerged face down, the head is in a straight line with the rest of the body.
- When the body gains speed, wave-like movements appear.
Arm Movement
- When the body is ready, the arms start coming in one at a time.
- The arms remain erect for a moment, despite the sagging chest..
- A catch is performed when the palms and forearms form a line with the back.
- After that, there is a continuous in-and-out motion.
- At last, the aid of release and recovery allows the body to shut down and sleep.
Leg Movement
- The butterfly swimming kick, also known as the dolphin kick, requires the swimmer to propel themselves forward with explosive acceleration.
- A whirling motion of the legs is initiated by pointing at the feet.
- As the hips lift, the legs follow suit.
- When the hips are straightened, the legs follow suit by swinging back and forth, and so on.
3. Backstroke
Best For: Improving Posture And Breathing Easily
The backstroke (or back crawl) uses similar motions to the freestyle but is performed while floating on your back. It is often recommended for its benefits to back and spine health. Because your face is out of the water, breathing is much easier, though many beginners find it disorienting not to see where they are going. To swim the backstroke faster, swimmers must use a powerful flutter kick combined with a strong, rotating body roll originating from the hips.
Body Movement
- The body is floating on its side after being turned backwards.
- Circularly moving the arms causes the body to roll from side to side.
- The head is still, and the neck is straight while the face is up.
Arm Movement
- With extended arms, the water is pushed backwards.
- The shape of the action is an S.
- During rest, the arms go from one hip to the other.
- During physical therapy, patients are instructed to keep their arms at a right angle to their bodies.
Leg Movement
- One swimming technique used for the backstroke is the flutter kick.
- Other techniques include multiple pointing-foot and vertical-jumping-kick variations
4. Breaststroke
Best For: Beginners, Low-Impact Workouts, And Breathing Control
The breaststroke, also called “frog-style swimming”, is the most frequently practised stroke and is often taught to new swimmers because the head can remain out of the water. However, in competitive swimming, it is a highly technical stroke with a specific rhythm.
You perform this stroke on your stomach, with both arms moving in unison. They make a half-circular motion under the water in front of your torso. The legs also move together in what is known as a “whip kick” or “frog kick.”
Body Movement
- The body position changes constantly, from being flat to inclined.
- As the arms pull, the torso and head rise out of the water to breathe.
- The head stays in line with the body throughout the entire swimming motion.
Arm Movement
- Initially, the arms are extended forward.
- The first phase of the pull causes the arms to move outward, the second phase to move backwards, and the third phase to move downward.
- The range of motion at the elbows reaches the area between the shoulder blades.
- Arms swing back, and the hands come together under the chest.
Leg Movement
- You’ll employ a frog kick or a whip kick in the breaststroke.
- During the “arm pull” phase, the legs are stretched.
- After that, the knees will bend forward toward the hips.
- While swimming the breaststroke, the swimmer’s feet move forward and backwards.
Other Essential Swimming Strokes
Beyond the 4 competitive styles, these strokes are excellent for safety, fitness, and building water confidence.
5. Combat Side Stroke
Best For: Efficiency, Low-Profile Swimming, And Open-Water.
The Combat Side Stroke is a modern, efficient variation that combines elements of freestyle, breaststroke, and sidestroke. It was developed by US Navy SEALs to be a low-effort, low-profile, and high-efficiency stroke for moving long distances in the water. It uses an underwater arm pull and a modified scissor or breaststroke kick.
Body Movement
- The form should be horizontal while submerged.
- While afloat, the body rolls to one side to breathe.
- In an ideal situation, the body would be almost touching the ground.
Arm Movement
- All of the stroke’s arm motion happens underwater.
- The arms are extended together over the head to provide a more aerodynamic silhouette.
- Lowering the shoulders helps make the movement smoother when turning the body to the side.
Leg Movement
- During a battling sidestroke, the legs do most of the work.
- The primary objective is to rapidly advance the body.
- The legs start to move with a scissor kick.
- The bottom leg extends the back while the top pulls the torso forward.
6. Sidestroke
Best For: Lifesaving, Long-Distance Swimming, And Saving Energy.
As the name implies, you swim on your side with the Sidestroke. It is rarely used in competition but is a key lifesaving stroke because it allows you to tow someone with your free arm. It uses an alternating, underwater arm motion and a “scissor kick” with the legs, making it very efficient for swimming long distances with minimal effort.
Body Movement
- The swimmer starts by spreading their legs out to one side.
- Place the upper arm at the side of the body, so it is horizontal.
- The head and neck are straight, and the face is submerged.
Arm Movement
- With the elbow bent, the lower arm is thrown back against the water.
- When doing a sweep, the hand is brought in front of the chest with the palm facing up.
- As the lower arm stretches back to the front, the upper arm pushes against the water.
Leg Movement
- The sidestroke kick resembles a pair of scissors.
- A squat is performed by bending the upper leg at the knee and bringing the foot to the chest.
- The back of the foot moves toward the shin when the lower leg bends.
- Possessing fluid arm-and-leg coordination is essential.
7. Elementary Backstroke
Best For: Absolute beginners, building water confidence, and survival swimming.
This is often one of the first basic swimming strokes taught in kids swimming lessons. It is incredibly simple and efficient. You lie on your back, and the arm and leg movements are all done underwater. It is performed while lying on your back, using a gentle arm movement paired with a breaststroke-style kick to move through the water.
Body Movement
- The body floats flat on the back, with the face up and hips kept near the surface of the water.
Arm Movement
- The arms move symmetrically and mostly underwater.
- The sequence is often taught as “Monkey” (hands on chest), “Airplane” (arms extend to the sides), “Soldier” (arms sweep down to the sides of the body, pushing the water).
Leg Movement
- This stroke uses a simplified “whip kick” or “frog kick,” similar to the breaststroke.
- The knees bend, feet turn out, and the legs kick around and snap back together, timed with the arm pull.
8. The Trudgen Stroke
Best For: Fitness, building arm strength, and learning swimming history.
The Trudgen (or “Trudgeon”) is a historical stroke that is a hybrid between the freestyle and the sidestroke. It is rarely used in competition today but is an excellent fitness stroke and a key part of swimming’s evolution.
Body Movement
- The body starts on the stomach, similar to the freestyle.
- A significant body roll to the side is required to perform the scissor kick and to breathe.
- The head turns to the side to inhale as the arm recovers over the water.
Arm Movement
- The arms use an alternating overarm recovery, just like a “windmill” motion in freestyle.
- One arm pulls underwater while the other arm recovers above the water.
- The breath is taken on the side of the recovering arm.
Leg Movement
- The legs perform a scissors kick, which is the defining feature of this stroke.
- This kick is asymmetrical, unlike the flutter kick.
- Typically, one full scissor kick is performed for every two arm strokes (one full arm cycle).
Benefits Of Learning Different Types Of Swimming Strokes
Mastering just one stroke is a great achievement, but learning multiple types of swimming strokes offers a wide range of benefits for both safety and fitness.
A Complete Full-Body Workout
Different strokes target different muscle groups. Freestyle and Backstroke are great for shoulders and lats, while Breaststroke is fantastic for the chest and inner thighs. Learning all of them prevents muscle imbalance and ensures you get a true full-body workout.
Increased Water Safety and Confidence
This is the most critical benefit. Knowing multiple strokes makes you a more versatile and safer swimmer. If you become tired or injured while swimming freestyle, you can roll over and continue with the Elementary Backstroke or Sidestroke, which use different muscles and require less energy.
Prevents Boredom and Burnout
Let’s be honest: swimming lap after lap of freestyle can get boring. Learning new strokes like the Butterfly or Breaststroke adds variety to your routine, keeps your mind engaged, and makes your fitness sessions more enjoyable.
Foundation for Advanced Skills
The four main strokes are the building blocks for all other aquatic activities. Whether you want to join a competitive swim team, take a lifesaving course, or try water polo, a strong foundation in all strokes is essential.
Conclusion About The Types Of Swimming Strokes
The eight types of swimming strokes each offer unique benefits. Your goals for fitness, competition, or safety will determine the best one for you. Reading about them is simple, but mastering them is often the most frustrating part of the journey.
JustSwim Singapore is here to help. With patient and experienced coaches, we provide clear, effective lessons that focus on progression and safety. We specialise in both private swimming lessons for children and customised adult swimming lessons. If you or your child is frustrated with a lack of progress, reach out to us today.
Contact us for a non-obligatory chat about your swimming goals.
Frequently Asked Questions About The Types Of Swimming Strokes
What Are The Different Types Of Swimming Strokes?
The four main competitive strokes are Freestyle (Front Crawl), Breaststroke, Backstroke, and Butterfly. Other essential strokes for safety and fitness include the Sidestroke, Elementary Backstroke, Combat Side Stroke, and the Trudgen Stroke.
What Is The Easiest Swimming Stroke For Beginners?
For most beginners, the easiest strokes to learn are the Freestyle (Front Crawl) or the Elementary Backstroke. Freestyle is fast and intuitive, while the Elementary BackBtroke is excellent for building water confidence as your face is always out of the water, making breathing easy.
What Is The Most Difficult Swimming Stroke?
The Butterfly is widely considered the most difficult and physically demanding swimming stroke. It requires a precise combination of timing, full-body coordination (the “dolphin kick”), and significant strength in the core, shoulders, and back to perform correctly.
What Is The Best Swimming Stroke For Fitness?
All swimming strokes provide a great workout! The Freestyle is the best for cardiovascular fitness and speed. The Breaststroke is excellent for working the chest, inner thighs, and hips. The Backstroke is fantastic for improving posture and strengthening the back and shoulders.
Which Swimming Techniques Are Not Used In Competitions?
The Sidestroke, Elementary Backstroke, and Trudgen Stroke are generally not used in major competitive swimming events, which focus on the four main strokes. These strokes are primarily taught for water safety, lifesaving, and fitness purposes.
How Long Does It Take To Learn The Basic Swimming Strokes?
This depends entirely on the student, their age, their comfort in the water, and the quality of instruction. With private swimming lessons and a patient coach, a beginner can learn the basics of a stroke like freestyle in just a few lessons. Mastering it, however, takes months or even years of practice.
