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Once your child is comfortable in the water and has picked up the basics of water safety, the next step is learning how to move through it. Swimming strokes are the foundation of everything that comes next, from recreational swimming to competitive racing to water safety in real-world situations.
This guide covers the four competitive swimming strokes, three additional styles worth knowing, and practical answers to the questions parents ask most often.
What Are Swimming Strokes?
Swimming strokes are the different techniques swimmers use to move through water. Each one uses the arms, legs, and body differently to generate speed and momentum. The more strokes a swimmer knows, the more comfortable and capable they become in a variety of aquatic settings.
Learning multiple strokes also builds well-rounded physical fitness, since each one engages different muscle groups. And for kids, variety keeps swimming interesting.
The Four Competitive Swimming Strokes
Competitive swimming recognizes four official strokes: freestyle, backstroke, breaststroke, and butterfly. These are the strokes used in swim meets at every level, from community pools to the Olympics.
1. Freestyle (Front Crawl)
Freestyle is the fastest competitive swimming stroke, which is why swimmers almost always choose it when the rules allow any stroke. The name comes from freestyle competitions, where swimmers can pick any technique they want. The front crawl became so dominant in those events that the two names became interchangeable.
To swim freestyle, the swimmer stays face-down and horizontal in the water, keeping the head in a neutral position except when rotating to one side to breathe. The arms alternate in a full pulling motion, and the body rolls slightly side to side with each stroke. The legs perform a flutter kick, moving up and down continuously with pointed toes.
Freestyle is usually one of the first strokes children learn after getting comfortable in the water.
2. Backstroke
The backstroke is the only competitive stroke swum on the back. It shares a lot of mechanics with freestyle, including the alternating arm pull and the flutter kick, but everything is flipped. The swimmer faces up toward the ceiling or sky throughout the entire stroke.
Keeping the head and hips aligned is critical in backstroke. If the hips sink lower than the head, the swimmer loses their position and slows down significantly. The arm movement is the reverse of freestyle: the thumb exits the water first, and the pinky enters first, slicing cleanly into the surface.
Because the face stays out of the water naturally, backstroke is often less intimidating for younger swimmers who are still working on their breathing technique.
3. Breaststroke
Breaststroke is a face-down stroke built around a four-part rhythm: pull, breathe, kick, glide. Beginners often repeat that sequence in their head while they swim, and it is a useful mental anchor for getting the timing right.
The swimmer pulls their arms down and forward to lift the upper body above the waterline long enough to take a breath. As the chest drops back to the surface, the arms sweep out wide and the legs kick outward in a frog kick. The swimmer then glides forward before starting the cycle again.
Kickboards are commonly used when teaching breaststroke because they let beginners focus on the arm and leg movements separately before putting them together.
4. Butterfly
Butterfly is widely considered the most technically demanding of the four competitive strokes. It requires coordination, upper body strength, and a lot of practice to make it look smooth.
The swimmer starts face-down with arms shoulder-width apart and palms facing down. Both arms pull simultaneously in a sweeping motion, lifting out of the water and over the surface together rather than alternating. At the same time, the legs perform a dolphin kick, moving up and down in unison like a mermaid’s tail. The body undulates with each stroke cycle.
When teaching butterfly kicks to young children, many instructors describe the leg movement as a mermaid tail or a dolphin’s tail, which makes the concept click quickly.
Additional Swimming Styles
Beyond the four competitive strokes, there are other swimming techniques that have practical uses and are worth knowing. These are not used in formal competition, but they show up in swim lessons, lifeguard training, and recreational swimming.
1. Elementary Backstroke
The elementary backstroke is one of the first techniques most beginning swimmers learn. It is performed on the back with the face out of the water the entire time, which makes it feel safe and manageable for kids who are still building confidence.
The arms and legs move at the same time rather than alternating. Arms bend at the elbows to bring the hands toward the armpits, then extend outward horizontally before pressing back down to the sides. The legs do a frog kick simultaneously.
Many swim instructors use a simple three-part cue to teach the arm movement: hands to your armpits like a monkey, arms out like an airplane, hands to your sides like a soldier.
2. Sidestroke
The sidestroke is performed on one side of the body rather than face-down or face-up. The legs do most of the propulsion work while the arms provide stability and some forward pull.
Lifeguards use the sidestroke in water rescue situations because it allows them to keep one arm free to tow a struggling swimmer or carry rescue equipment. It is one of the most practical real-world swimming techniques for that reason.
The arm movement is sometimes described with an apple-picking analogy: reach out to grab an apple, bring it to your chest, pass it to the other hand, and reach back out for another one.
3. Trudgen Technique
The trudgen technique was developed by British swimmer John Trudgen in the 1870s as a combination of the sidestroke and the freestyle. It borrows the sideways hip position from the sidestroke while using alternating freestyle-style arm strokes.
The key difference from standard freestyle is the kick. Instead of a continuous flutter kick, the trudgen uses sharp scissor kicks to generate power and momentum. The combination keeps the swimmer’s head above water throughout, which makes it useful in certain open-water situations.
Why Learning Multiple Strokes Matters
Knowing more than one stroke makes a swimmer more versatile and, more importantly, safer. If a swimmer gets tired or encounters conditions that make their preferred stroke difficult, being able to switch techniques can make a real difference.
For kids, variety also keeps swimming from feeling repetitive. Different strokes use different muscles, so rotating between them builds more well-rounded strength and fitness over time. And for children who swim competitively, learning all four competitive strokes opens the door to individual medley events and relay teams.
When Should Children Start Learning Swimming Strokes?
The American Academy of Pediatrics recommends introducing children to swimming as early as age 1, depending on the child’s development. However, formal stroke instruction typically begins around age 4 for basic movement techniques and progresses to more defined strokes by age 5 or 6.
At Big Blue Swim School, instruction is paced to each child’s individual comfort level and readiness. Children do not move on to new stroke techniques until they have built a solid foundation in water safety and basic movement first.
How to Teach Kids Different Swimming Strokes
The most effective way to teach children swimming strokes is through professional instruction with experienced coaches, like the ones at Big Blue Swim School. A good swim instructor can spot technique issues early, correct them before they become habits, and help kids build proper breathing patterns alongside their stroke mechanics.
Weekly swim lessons are the most reliable way to build stroke skills over time. Children who practice consistently, even just once a week, develop muscle memory much faster than those who only swim occasionally.
Once a child has a strong foundation from formal lessons, they can continue developing their skills through supervised practice on their own.
Frequently Asked Questions About Swimming Strokes
What is the easiest swimming stroke for beginners?
The elementary backstroke is typically the easiest stroke for beginners to learn because the face stays above water the entire time. After that, freestyle is a natural next step that introduces proper breathing technique and builds a foundation for more advanced strokes.
What are the four competitive swimming strokes?
The four competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. These are the strokes used in organized swim competitions at every level, from youth leagues to the Olympics.
At what age should children start learning swimming strokes?
Most children are ready to begin learning basic movement techniques around age 4 and can start working on defined strokes by age 5 or 6. Some children are ready earlier or later depending on their individual development and comfort in the water.
How long does it take to learn a swimming stroke?
A child may grasp the basic mechanics of a stroke within a few lessons, but mastering it takes consistent practice over weeks or months. Every child progresses at their own pace, and regular weekly lessons make a noticeable difference in how quickly skills develop.
Which swimming stroke is the fastest?
Freestyle is the fastest competitive swimming stroke. It is the most chosen stroke in competitions for that reason.
Can swimming strokes be adapted for children with disabilities?
Yes. Swimming is highly adaptable for a wide range of body types and abilities. Strokes can be modified to suit individual needs, and adaptive swim programs are available specifically for children with physical or developmental disabilities. Swimming has been part of the U.S. Paralympic Games since the beginning.
How can I help my child overcome fear of the water before starting stroke work?
Let them move at their own pace and model comfort in the water yourself. Swim lessons are one of the most effective tools for helping children build confidence, because they give kids real skills and a sense of control in an environment that might otherwise feel unpredictable.
Ready to Learn? Big Blue Swim School Can Help.
At Big Blue Swim School, we teach swimming strokes the right way from the start. Our curriculum is built around safety, proper technique, and making the water feel like a place kids want to be. Programs start as young as infancy and progress through every skill level.
Find a Big Blue Swim School location near you and enroll today.