Swimming Stroke Instructions

Go Back a Stroke

• The backstroke is a long-axis stroke, typically used when you're swimming straight and don't need to see where you're going, and it allows you to move through the water quickly and with ease. Lie on your back in the water with your ears just above the water. Kick in a rhythmic pattern to keep yourself above the water and your body in a straight line, making long, fast kicks with your legs. With your arms, make slower, circular motions through the water, alternating arms with each stroke so one is coming out of the water as the other is entering it.

Do the Breaststroke

• A traditional stroke, the breaststroke is also one of the more basic swimming strokes. On your stomach in the water, stretch your arms out straight in front of you with your hands together, palms facing out. Simultaneously, move your arms out to the sides, bending your elbows slightly. When your arms are about perpendicular to your torso, sweep your hands in to your armpits then back to their starting point. To create the frog-like kicking motion for this stroke, bend your legs slightly, with the bottoms of your feet just below the water's surface. Open your legs as wide as possible, then quickly straighten your legs and snap them closed.

Stroke to the Side

• The sidestroke is most often used for long-distance swimming because it isn't as exerting on your body physically as other swimming strokes. During this stroke, you swim on your side. Start with your arms extended straight near the top of the water, one in front of you, one behind. Pull your forward arm down through the water toward your chest, bringing your back arm in as well, your hands meeting around chest-level. Push your forward arm back to its starting position, and extend your back arm back, with your hand resting on your hip. Most of the power in this stroke comes from the scissor kick; open your legs, moving your top leg forward, your bottom leg back, then quickly snapping them together, creating the scissor motion with your legs.

Spread Your Wings

• The butterfly is a more intense swimming stroke, giving you a vigorous full-body workout. With every stroke, bring your arms out of the water and then sweep them together down into the water toward your thighs, kicking your legs together behind you. The kick is one of the main actions powering your body in the butterfly stroke, and you need to keep your legs as close together as possible as you move through the water.

Learn to Crawl

• The front crawl is a more basic swimming stroke and typically one of the first learned. Try to keep your body flat and as close to the surface of the water as possible during this stroke, powering your body with your arms. Extend your right arm straight out in front of you, slicing through the water with your thumb first, pushing your arm through the water toward your knee and then back up out of the water to its starting point; then, follow with your left arm. Repeat, alternating arms with each stroke. Use your hips and legs to propel yourself. You shouldn't make much of a splash with this stroke, and you should be making about three kicks in every full arm cycle, or three kicks per arm.

Do the Doggy Paddle

• The dog paddle stroke is considered as a more natural swimming stroke, and is usually a slower stroke than others. With your body underneath the water in almost a diagonal line, keep your head elevated above the water. Tread the water by kicking your hands and feet together in little, quick movements, alternating from one side to the other. Your arms should be positioned in front of you and your legs behind you, so you're imitating the action of a dog running, which is where the name of the stroke was derived from.