How to Swim Different Strokes

Learn to swim different strokes to put some variation in your swim workout and build a wider range of muscle groups. Most people are already familiar with the front crawl stroke, also known as freestyle or the "American Crawl." This basic stroke involves a face-down position in the water, a simple alternating arm pull and a flutter kick. Other swimming strokes include the breaststroke, butterfly and backstroke or back crawl. These three strokes, along with the front crawl, are the strokes used in competitive swimming.

Instructions

  1. Breaststroke

    • 1

      Float face-down in the water in a streamlined position, with legs together and arms extended in front of the head.

    • 2

      Pull your hands down from the surface of the water and away from one another. When you have pulled them back to a position directly below your head, bring your hands together to meet in front of your chest.

    • 3

      Lift your head to breathe while you are in the middle of pulling your hands down in the previous step. Drop your head back into the water when you are done.

    • 4

      Drop your knees down and pull your feet up toward the surface of the water when your hands are together in front of your chest.

    • 5

      Spread your feet apart and bring them back together in a motion similar to the way a frog kicks. As you kick, thrust your hands forward. You will end the kick in the same position you started in at the beginning of the stroke.

    • 6

      Glide for a moment before beginning the next stroke.

    Butterfly

    • 7

      Lie face down in the water with your feet together and your hands together above your head. Your legs should be slightly bent so your feet are at the surface of the water.

    • 8

      Pull your arms down through the water to either side of you until they are at your sides, with your fingers pointing back to your toes. As you pull your arms down, kick your feet down so your legs are straight, and then pull your feet back up to the surface of the water.

    • 9

      Lift your head to take a breath.

    • 10

      Push your feet back down as you pull your elbows out of the water. Your arms should both move just above the surface of the water. Finish your breath and put your head back down before your arms pass your head.

    • 11

      Pull your feet back up to the surface of the water as your hands meet, extended in front of you.

    • 12

      Repeat the stroke from the beginning. During each stroke, your arms move together around your body and your legs move together in two repetitions of a dolphin-like kick.

    Backstroke

    • 13

      Lie on your back in the water with one arm extended above your head and the other at your side.

    • 14

      Kick your feet independently of one another in a flutter kick during the whole stroke, just like in the front crawl stroke.

    • 15

      Lift the arm at your side out of the water and and move it straight above you and back to enter the water above your head.

    • 16

      Pull the arm that was above your head back down toward your side when your other arm is above the water. This arm should end its motion at the same time as the other one reaches the water above your head.

    • 17

      Repeat the stroke with the opposite arm. Keep alternating arms as you complete each stroke.