Different Types of Swimming Strokes and Their Benefits
/Mastering Swim Strokes for Efficiency, Speed, and Strength
The first time I coached an open water swimmer transitioning from triathlons to marathon swims, they told me, "I thought freestyle was all I needed." By mile three, exhaustion hit hard. That’s when they realized the power of efficiency—not just in freestyle, but in switching between different swim strokes to add variability to their training, reduce injury risk, and improve their skills in the open water, like a tight corkscrew turn around a buoy, or some breaststroke to take in the scenery.
Whether you’re training for competition, fitness, or simply becoming a better swimmer, learning different types of swimming strokes is key to building endurance and efficiency. Each stroke challenges your body in a unique way, helping you develop mobility, technique, and strength. In this article, I’ll break down the four competitive swim strokes, their benefits, and when to use them.
Competitive types of swimming strokes
Why Your Swimming Toolbox Needs More Than One Tool
Think of swimming strokes like tools in a toolbox - you wouldn't try to build a house with just a hammer, right? Each stroke serves a unique purpose. When you're comfortable switching between different strokes, you'll notice:
Your swim workouts last longer because you can give certain muscle groups a break Those nagging rotator cuff injuries become less frequent. You'll handle rough waters and currents like a pro. Your overall technique improves as you master fundamental movements that carry over between strokes. Your confidence in the water skyrockets as you become more versatile
Let's dive into each stroke and discover what makes them special.
1. Freestyle: Your Endurance Machine
Ask any competitive swimmer about their fastest stroke, and chances are they'll say freestyle. There's a reason this stroke is the backbone of USA Swimming competitions - it's all about efficiency and speed. Whether you're racing to catch the last wave at Venice Beach or training for your first triathlon, freestyle is your go-to stroke.
The Mechanics
Alternating arm movements with a high elbow catch
A consistent flutter kick for propulsion
Side breathing with a streamlined body position
Why You'll Love It
It's your best friend for building cardiovascular endurance
Engages your entire body while maintaining efficiency
Perfect for developing that swimmer's core you've always wanted
I remember working with a high school swimmer who struggled with freestyle efficiency. After weeks of counting strokes in our 25-yard pool, she reduced her stroke count from 24 to 18 per lap while maintaining her speed. The secret? Focusing on reaching further with each stroke rather than just moving her arms faster.
✅ Build swim-specific strength with dryland training
No pool access? No problem. These exercises will keep you freestyle-ready:
Pull-ups might seem intimidating, but start with assisted ones at your local gym - they're game-changers for your freestyle pull
Your core is your power center in the water, so planks are your new best friend
Jump rope isn't just for boxers - it's perfect for building that fast twitch kick strength
Understanding the different swim strokes is key to improving your efficiency in the water. In this video, we break down freestyle stroke timing and highlight common mistakes that can slow you down. Learn how to refine your technique with drills like Single Arm Stroke, Side Kick, and Catch Up to develop better control, balance, and propulsion
2. Backstroke: Your Recovery Ace
Ever noticed how your neck gets tired from looking forward while swimming, and your shoulders and posture start to slump and feel tight? Enter backstroke - your built-in recovery tool and posture enhancer. It's like taking a break without actually taking a break.
The Mechanics
Alternating arm movements with a smooth flutter kick
A steady, neutral head position to maintain balance
A rhythmic rotation for efficient movement
Reciprocal opposing joint actions for muscular balance and joint health
Why You'll Love It
Finally, a chance to breathe whenever you want!
Fantastic for building those posterior chain muscles
Your go-to stroke when you need active recovery
Here's a tip from my coaching experience at USA Swimming certified clubs: Most swimmers tense up during backstroke, especially in their shoulders. Think of it like floating on a cloud - the more relaxed you are, the better you'll swim. Lay back, keep your chest and hips up. Reach, roll and rock for better shoulder range of motion, and more distance per stroke!
✅ Dry Land Boosters
Shoulder mobility work is your best friend here
Core rotations will help you nail that smooth roll
Resistance band pull-aparts for endurance (trust me, your shoulders will thank you)
Watch a 50-meter backstroke swim in action! Backstroke is one of the essential swim strokes, requiring strong technique, body position, and efficient arm movement. This video showcases key elements of a powerful backstroke, including kick timing, rotation, and stroke rhythm.
3. Breaststroke: The Strength Master
Breaststroke is like the wise elder of swimming strokes. The most efficient version comes quite naturally, demonstrated by your average lap swimmer. It was the preferred mode of swimming before the advent of the modern freestyle, demonstrated by your average lap swimmer. To do it fast, takes tremendous strength, power, and coordination. It might not be the fastest, but it requires the greatest amount of technique and muscle. I've seen it save energy-depleted swimmers in rough ocean conditions, but also humble the strongest swimmers attempting record breaking paces.
The Mechanics
Think "pull, breathe, kick, glide" - your new mantra
Pull with straight legs, kick with straight arms
Frog kick (yes, exactly like it sounds)
A moment of glide that feels like flying
Why You'll Love It
Burns more calories than freestyle (surprise!)
Perfect for active rest or sighting in the open water
Great for social swimming (you can actually chat while doing it)
Fun fact: One of my adult learners at the John Jay College Pool mastered breaststroke before any other stroke. "It just makes sense," she said. "It's like a frog!
✅ Land Training
Hip mobility (your kick will thank you)
Squat jumps for explosive kick power
Core stability exercises for streamline and glide
Want to strengthen your breaststroke? Kick is king. Try Nordic Curls to build a strong posterior chain to power up your kick. This drill helps develop hamstring strength and control, leading to a more powerful and efficient kick in the water. Add it to your dryland training and feel the difference in your swim!
4. Butterfly: The Power Player
Ah, butterfly - the stroke that separates the casual swimmers from the dedicated athletes. It's beautiful to watch but challenging to master, kind of like a dance in the water. Don't let its reputation intimidate you though; with proper technique, it can feel surprisingly natural.
The Mechanics
Dolphin kick (your core's time to shine)
Simultaneous arm movement
Timing is everything here
Why You'll Love It
Incredible full-body workout
Develops explosive power
Amazing for building upper body strength
I once had a student at our club who was terrified of butterflies. We started with just the dolphin kick and then added arms. Three months later? She was flying through the water. "It's not about strength," she realized. "It's about rhythm."
✅ Dry Land Prep
Medicine ball slams (embrace the power)
Dolphin kicks on land (yes, you'll look silly, but it works)
Core work, core work, and more core work
Butterfly is one of the most challenging swim strokes, but with proper technique, it can be both efficient and powerful. A common mistake is pushing water down instead of back, which lifts the body too high, increases drag, and wastes energy. Improving mobility for an early vertical forearm and learning to pull with arms extended forward will enhance body position and propulsion.
5. Sidestroke: Your Secret Weapon
While you won't see sidestroke at the NCAA Championships, it's a lifesaver for open water swimming and, well, actual lifesaving. Common among military swimmers. Think of it as your efficiency expert when you need to conserve energy or swim for long periods, or carry or drag a heavier load.
The Mechanics
Scissor kick (like your legs are cutting through water)
Relaxed arm movements
Body positioned on its side
Why You'll Love It
Easy breathing (your face stays above water)
Great for long-distance swimming
Perfect for rough water conditions
One of my military swimmers swears by sidestroke for tough conditions at La Jolla Cove. “In the water, efficiency means survival. If I’m covering distance in full gear—combat boots, ruck, weapon—I’m not sprinting. I need a stroke that conserves energy but keeps me moving fast. That’s where sidestroke comes in. It lets me stay low in the water, reduce my profile, and keep one hand free if I need to secure my gear or carry a weapon. With a ruck on my back, I can glide instead of fight the drag, using long, powerful kicks to stay streamlined. If I’m swimming with a teammate, I can keep eyes on him while we move. It’s not about speed—it’s about making it to shore with enough strength to fight when we get there.”
✅ Land Training
Side planks for core stability
Single-leg exercises for that scissor kick
Lateral movements to build strength
Perfect your stroke by breaking the water's surface with your shoulder and hip, coordinating leg movement and kicks with body rotation. Breathe seamlessly while rolling to the sides, and consider using snorkels or fins to refine your technique. Ideal for those exploring various types of strokes in swimming.
Become a More Complete Swimmer
If you want to swim stronger, faster, and longer, don’t just stick to one stroke. Incorporating different swimming strokes into your training will give you an edge, whether in competition, triathlons, or fitness training.
Next Steps:
Try incorporating a different swim stroke into every workout.
Focus on efficiency first, then build speed.
Work with a coach for video analysis and personalized stroke improvement or try some of these swim and dryland stroke plans Coach Abbie Fish and I wrote.
At Train Daly, I help swimmers refine their techniques and build strength with tailored coaching programs. Want to improve your swim efficiency? Reach out today, and let’s get to work in the water!
What’s your go-to swim stroke, and why? Drop a comment below!