Six Basic Strokes of Swimming

Most public and private pools offer swimming lessons that can help you get the most out of your workout. Learning to swim different strokes allows you to exercise muscles that are rarely exerted in daily activities outside of the water. Different strokes are designed for unique purposes, such as improving speed. Becoming an advanced swimmer skilled in the six basic strokes will help you get the most out of this sport.

  1. Butterfly

    • The butterfly is executed by swimming on your stomach with your neck parallel to your back and your head turned to one side to allow you to breathe. Keep both arms straight and pull them forward simultaneously in a circular motion, reaching over your head and into the water in front of you. As your arms pull through the water, kick backward with both legs at the same time. This is called a dolphin kick, and assists your arms in pulling your body through the water in the butterfly stroke.

    Backstroke

    • The backstroke is also called the racing backstroke, or the back crawl. All of these terms indicate the same motion. Swim on your back and swing one arm at a time over your head and through the water behind your back. Kick backward with the opposite leg as each arm pulls you through the water. This alternating leg motion is called the flutter kick.

    Breaststroke

    • To swim the breaststroke, begin on your stomach. Keep both arms beneath the water and pull backward, moving them simultaneously in an arc in front of your body. Perform a frog kick in synchrony with the pulling motion. This kick involves bending your legs until your feet are close to your body, then pushing outward forcefully instead of paddling or fluttering your feet. Swimming competitors in the 1800s used the breaststroke before freestyle became popular.

    Freestyle

    • Freestyle is also known as the front or forward crawl. This stroke is used for speed. Swim on your stomach with your head turned sideways to breathe, and do not lift it out of the water. Alternate your arms as you move them, bringing them completely out of the water before scooping them beneath your body.

    Sidestroke

    • Position your body on your right or left side to swim the sidestroke. Extend one arm over your head and into the water, pulling it backward until your hand reaches your chest. Your second arm should then take over, pulling through the waster until your hand is at your hips. The sidestroke is accompanied by a scissor kick, in which the swimmer swings her legs back and forth beneath the water in a motion that resembles a pair of scissors opening and closing.

    Dog Paddle

    • Many people who do not know how to swim using strokes employ the dog paddle. The bodies of swimmers using the dog paddle are vertical in the water. Their legs kick the water continuously while their arms paddle in front of the body. This stroke is good for keeping your head above water while remaining stationary. It can be used to move around in the water, but is not designed for speed.