The Five Main Swim Strokes
Swimming has five main strokes - freestyle, breaststroke, backstroke, butterfly, and sidestroke. Each has its own style and benefits and suits different swimmers and goals.
Here’s a quick rundown so you can find the best stroke for you.
Freestyle (Front Crawl)
The fastest and most popular stroke. You swim face-down, alternating your arms and flutter-kicking your legs, turning your head to breathe.
-
Benefits: Great for cardio, endurance, and full-body strength. Burns lots of calories.
-
Best for: Fitness swimmers, triathletes, and those comfortable coordinating breathing and arm movements.
Breaststroke
A slower, steady stroke where arms sweep in front and legs do a frog-like kick. You lift your head to breathe every stroke cycle.
-
Benefits: Easy breathing pattern, good for beginners, tones legs and core.
-
Best for: Beginners, nervous swimmers, or those looking for a controlled pace.
Backstroke
Swim on your back with alternating arm circles and flutter kicks. You breathe freely and look up.
-
Benefits: Unrestricted breathing, improved posture, strengthens back and shoulders, gentle on the body.
-
Best for: Swimmers who want an easy breathing stroke or need a break from face immersion.
Butterfly
A challenging, powerful stroke with both arms moving together and a dolphin kick.
-
Benefits: Full-body workout, burns the most calories, builds strength and coordination.
-
Best for: Experienced swimmers ready for a demanding, high-energy stroke.
Sidestroke
Swim on your side with a scissor kick and alternating arm pull. Not used competitively but great for endurance and rescue.
-
Benefits: Energy-efficient, easy breathing, low impact, good for long swims or recovery.
-
Best for: Beginners, rehab swimmers, or anyone needing a gentle stroke.
Which Stroke Should You Choose?
-
Beginners: Start with breaststroke or backstroke for easy breathing and control.
-
Fitness & Endurance: Freestyle is your go-to for cardio and calorie burn.
-
Challenge Yourself: Try butterfly once you’ve mastered the basics.
-
Recovery & Relaxation: Use backstroke or sidestroke for gentle, low-impact swimming.
Tips to Improve
-
Focus on technique over speed - small adjustments make a big difference.
-
Use training aids like kickboards or snorkels to isolate and improve parts of your stroke.
-
Invest in good goggles and swimwear for comfort.
-
Consider lessons or coaching for faster progress.
Ready to swim smarter? Whether you want to get fit, relax, or compete, picking the right stroke makes all the difference.
(Interesting fact: Combat sidestroke, a version developed for Navy SEALs, uses this stroke’s energy efficiency for stealth and endurance. So when you swim sidestroke, you’re training in a technique trusted by elite forces!)
Ready to Dive In?
Book a class today at one of our UK locations:
-
Dean Close School, Cheltenham (GL51 6HE)
-
Everlast Fitness, Gloucester (GL1 2UE)
-
Everlast Gym, Cheltenham (GL50 4FA)
-
Etloe House Farms, Blakeney (GL15 4AT)
-
Sir Thomas Rich’s School, Gloucester
No matter your age or goal, our team is here to help you build skill, confidence, and joy in the water. With the right guidance, patience, and quality gear, you’ll be swimming strong and stylish in no time.
Happy swimming from all of us at Swim Design Space!