A deep dive into the four swimming strokes

Here we understand the four types of swimming strokes – freestyle, breaststroke, backstroke, and butterfly. Swimmers usually start to learn freestyle first. Slowly they move on to learn backstroke and breaststroke. The butterfly is considered the most demanding of all strokes. All these strokes can be mastered under the guidance of a proper swim coach.

Freestyle

Freestyle swimming is the most common swimming technique. It is a stroke widely used for fitness, competitive swimming, long-distance swimming and also for recreational swimming. People also call this stroke, the front crawl.

Style

For freestyle swimming, the swimmers are flat on their stomachs, with their faces down. Their arms rotate in the water in an alternating motion. Each hand movement essentially does 5 actions, stretch, catch, pull, finish and recovery.

The legs move continuously in a flutter kick motion to maintain the body position. The body rotates from side to side. The swimmers take frequent breaths by turning their heads to the side.

Facts

Freestyle swimming is often the fastest swimming stroke, and is used in many swimming events, including the freestyle relay, the 50m, 100m, 200m, 400m, 800m and 1500m freestyle events.

This stroke needs arm strength and proper technique to glide through the water.

Drill

The most common drill for beginners is the 6-arm drill. You swim with one arm stroke, six times left arm and 6 times right arm, while kicking. The other arm is next to the body. It helps maintain form and symmetry in the stroke.

For advanced swimmers, the catch-up drill improves freestyle technique and develops a stronger and more efficient technique.

Backstroke

Style

In backstroke, swimmers float on their backs but their swimming technique is similar to freestyle. They start off with their arms extended above their heads and palm facing outwards. The swimmers then alternate their arms in a windmill motion, pulling their arms down to their hips and then bringing them back up to the starting position above their head. It also has flutter kick, but Backstroke is slower than freestyle

Facts

Backstroke is relatively a simple stroke to learn, as it involves similar arm and leg movements to freestyle. Since the head is out of water most of the time, beginners find it less challenging to try.

But it is difficult to navigate in water as swimmers have less view of the pool. They have to estimate the distance of the walls for turns and finish. It is also difficult to keep an eye on other swimmers. Often, backstrokers will crash into one another, or the pool lanes.

Drill

The most common drill to improve backstroke is a slower hand movement with normal kicking. Raise your hand and pause for 2 secs and finish your arm stroke. It helps to concentrate and improve your shoulder rotation and balance. Learn 11 common breaststroke drills especially for young swimmers.

Breaststroke

“Breaststroke is not just a sport, it’s a lifestyle. Once you fall in love with it, it’s hard to imagine your life without it.”

-Unknown

Style

This style is also called frog style. It works on the chest, shoulders, arms, and back muscles.

In breaststroke, there are 3 parts to the arm movement, the catch, the pull and the recovery.

During the catch, the hands are extended to the front. then they are swept outwards catching as much water as possible. In the pull phase, the hand moves inwards into your body. Then with elbows tucked in, extend your arm in recovery.

In the pull phase of the arms, the swimmers lift their heads and breath through the mouth.

After the legs are brought forward, they are straightened and pushed apart, which propels the swimmer forward. The arms are then extended again and the process is repeated. The swimmers lift their head up to take a breath.

Facts

• Breaststroke is the slowest of the four competitive swimming strokes, but it requires great strength and endurance.
• Breaststroke is the most popular swimming stroke among recreational swimmers, and it is often the first stroke swimmers learn without much training
• The breaststroke kick moves outwards and backwards till it straightens to touch the heels. it then bends forward folded near your chest.
• The breaststroke is slow and its rhythmic movements can be very soothing and calming.

Drill

The most common drill to improve breaststroke is the single-arm drill. The swimmer uses first the left arm, then the right, and then both. Repeating this process helps the swimmer to concentrate on each individual part of the stroke and at the same time maintain symmetry and balance.

Butterfly

Style

In butterfly stroke, swimmers are positioned on their stomachs, with their arms reaching forward and their legs extended behind them. They then perform a dolphin kick, in which the legs are brought together and then quickly kicked downwards, propelling the swimmer through the water.
The swimmer’s arms are pulled through the water in a circular motion, starting with the hands together at the sides near the hips and then pulling up and out of the water; before re-entering the water with the hands together in front of the swimmer’s head. The head goes under water during the arm pull phase.

Facts

Butterfly stroke, also known as fly, is considered the most physically demanding of the four competitive swimming strokess and requires a significant amount of upper-body strength and core stability. It is typically used in short-distance swimming events, such as the 50m, 100m, and 200m butterfly.

Butterfly is often considered the most visually impressive of the swimming strokes, as it requires a lot of power and grace to perform well.

Drill

The most common drill to improve backstroke is the single-arm drill. The swimmer uses first the left arm, then the right, and then both. This helps the swimmer to concentrate on the individual parts of the stroke and at the same time maintain symmetry and balance.

“Butterfly is not just a stroke, it’s an art. The rhythm and power of the stroke can make you feel like you’re flying through the water.”

-Unknown

Why swimming is a full-body exercise?

Swimming like running and cycling improves the overall fitness of an individual. It is a life skill because it is essential for safety in and around water. Other than being an excellent full-body exercise, it helps to relax mentally.

Engages multiple muscle groups

When swimming, swimmers use their arms, legs, core, back, and glutes to propel themselves through the water. This engages multiple muscles simultaneously and builds muscular endurance.

Low-impact and full-body exercise

Swimming is a low-impact exercise, it places less stress on your joints, making it an ideal full-body exercise for people with joint pain or injuries. It improves muscle strength and flexibility.

Improves cardiovascular health

Swimming is an aerobic exercise, It improves your cardiovascular health by increasing your heart rate and oxygen consumption.

Burns calories

Swimming burns a number of calories depending on the duration of the swim, as it requires a lot of energy to move through the water. Butterfly usually burns the maximum amount of calorie but backstroke the least.

Here is how I feel about swimming

Swimming is more than a sport. It allows you to be connected with the elements, and find a safe space. The water is your medium, and your body becomes extremely well-adapated and strong. It allows you to grow and develop into a strong, healthy individual, while still having fun. Swimming builds your self-confidence and physicality beautifully, while also being a source of comfort. All Swimmers are grateful for the sport, it allows you to grow a deeper connection with yourself; Mentally and Physically.