The roots of swimming can be traced back to prehistoric times, with evidence from Egyptian caves dating to 9000 BCE and from paintings of humans in swimming positions. The first swimming manual, written by 1Nikolaus Wynmann in 1538, showcased breaststroke for the first time. This evolved into competitive swimming, such as at the Olympics, where many different styles are showcased. In this article, we will cover the four main swimming styles, explaining their main differences and attributes. All of which are taught in our swim programmes.
Breaststroke
Breaststroke is one of the oldest and has the least impact on the joints among the four main styles. It offers a full-body workout, with coordinated movements (good timing) of the arms and legs, along with controlled breathing.
Men’s 100m World Record:
56.88 seconds, 21 July 2019, Adam Peaty from Great Britain.
Women’s 100m World Record:
1:04.13, 25 July 2017, Lilly King from the United States.
| Swimming Style | Speed | Main Muscles Used | Difficulty Level |
| Breastsroke | Slow | Chest, triceps, quads, glutes, inner thighs and body core. | Medium to hard. |
Butterfly
This is a difficult style to master and demands considerable strength and power. It involves a dolphin-like body movement, with both legs kicking together. It is regarded as the most demanding of all strokes and offers a full-body workout.
Men’s 100m World Record:
49.45 seconds, 31 July 2021, Caeleb Dressel from the United States.
Women’s 100m World Record:
54.60 seconds, 3 May 2025, Gretchen Walsh from the United States.
|
Swimming Style |
Speed |
Energy Use |
Main Muscles Used |
Difficulty Level |
|
Butterfly |
Fast |
Extreme |
Chest, shoulders, triceps, core, lats, and legs. |
Very hard |
Freestyle (Also referred to as crawl)
A streamlined technique that is the fastest by far, often called the crawl or front crawl. It is also used in 50% of Olympic events. It is excellent for general fitness and typically involves bilateral or unilateral breathing. The body stays in a horizontal position, making it streamlined for easy movement through the water.
Men’s 100m World Record:
46.40 seconds, 31 July 2024, Pan Zhanle from China.
Women’s 100m World Record:
51.71 seconds, 23 July 2017, Sarah Sjöström from Sweden.
|
Swimming Style |
Speed |
Energy Use |
Main Muscles Used |
Difficulty Level |
|
Freestyle |
Fastest of all |
High |
Shoulders, lats, core, legs and triceps |
Easy to medium |
Backstroke
Backstroke involves floating on your back, with your arms moving in a windmill motion and your legs kicking. It is great for strengthening back and shoulder muscles. It is the only competitive stroke completed on your back. Some people also prefer this style as it keeps your face out of the water.
Men’s 100m World Record: 51.60 seconds, 20 June 2022, Thomas Ceccon from Italy.
Women’s 100m World Record: 57.13 seconds, 18 June 2024, Regan Smith from the United States.
|
Swimming Style |
Speed |
Energy Use |
Main Muscles Used |
Difficulty Level |
|
Backstroke |
Fast |
Medium |
Back, shoulders, core, biceps and legs |
Easy |
Bonus Style, Side Stroke
The side stroke is a swimming technique performed on your side. It involves stretching out the body and positioning the head in the water on one side, with an ear immersed. To generate movement, the legs execute a scissor kick, and the bottom arm performs a wide scoop down and back toward the hip. The trailing arm then slides forward under the chest to meet the bottom arm, then returns to the side. The side stroke is often used for:
-
Life-saving technique.
-
Long-distance swims because of its energy efficiency.
-
Recovery during a strenuous swim.
-
In the military, due to its stealth virtues.
Sources:
1 - https://en.wikipedia.org/wiki/History_of_swimming
2 - https://www.britannica.com/sports/breaststroke
3 - All world aquatic records: https://www.worldaquatics.com/swimming/records?recordCode=WR&eventTypeId=®ion=&countryId=&gender=M&pool=LCM