What Are the Hardest to Easiest Strokes for Lap Swimming?

Swimming is an effective form of cardiovascular exercise and provides a workout for the entire body. For serious swimmers who wish to participate in competitions or get the maximum fitness benefit out of swimming, mastering all four strokes requires a great deal of endurance, coordination and strength. Beginning swimmers should start with freestyle.

  1. Butterfly

    • Considered by many to be the hardest stroke to perform due to the demanding body movements, the butterfly stroke helps the typical swimmer burn up to 800 calories per hour. In this stroke, swimmers mimic a dolphin kick with the legs while moving both arms together like a windmill in order to pull the upper body out of the water.

    Breaststroke

    • According to ayushveda.com, breaststroke is the oldest and most popular swimming stroke, and like butterfly, is difficult to master. In this stroke, swimmers must coordinate their arm and leg movements to mirror each other exactly. Starting in the center, the arms move out in a circular motion, while the knees bend, then snap together, imitating a frog kick. A swimmer who does this stroke for an hour burns roughly 750 calories.

    Backstroke

    • The backstroke is performed with the back in the water and the head facing the sky. This stroke is the second fastest for a swimmer and burning up to 500 calories per hour is possible for those who exert themselves. The motion for a swimmer's arms and legs is similar to that of the freestyle stroke, although, of course, performed upside down. The legs engage in a flutter kick, while the arms rotate back one at a time. The arms must move with equal strength to keep the body from angling to one side.

    Freestyle

    • Ideal for beginning swimmers, the freestyle stroke (also known as the front crawl) requires only that one body part be above water at all times. This is the fastest stroke and is frequently used in speed competitions. Swimmers practicing this stroke for a full hour will burn anywhere from 500 to 700 calories depending on the level of intensity. For best results, the legs should move in an up and down flutter kick while the arms move in an alternating windmill motion.