Most swimmers are only familiar with a freestyle stroke, which has no rigid guidelines for technique but is usually performed on the stomach, arm over arm. Adding new strokes to your repertoire will allow you to get more variety out of your swims, as well as train you for competitive swimming. These strokes are very specific with regard to body position, arm and leg movements. Some are mainly used competitively, while others such as the combat stroke are designed for maximum efficiency.
Breaststroke
Step 1
Reach both arms and legs forward at the same time, and bring them back at the same time while keeping them underwater. Don't add in any extra kicks. The stroke is one fluid movement.
Step 2
Keep your head above water at all times.
Step 3
Keep your shoulders at the top of the water. They cannot sink beneath or leap out above the water.
Step 4
Touch the wall with both hands if you are swimming laps in a pool.
Backstroke
Step 1
Lie on your back in the water with the water at your ears and your chin tucked into your chest.
Step 2
Roll your shoulder and hip backward on one side. Keep the arm straight. As the underwater arm gets halfway through the pull, roll to the other side and extend the second arm into the air. The second arm enters the water as the first arm completes its pull.
Step 3
Use a flutter kick. Keep your feet under water and flutter your lower legs throughout the strokes. According to the Australian Swimming Club's backstroke technique guide, you should flutter your legs for six beats per arm stroke.
Combat Stroke
Step 1
Push off and stay on your side as if you were swimming the side stroke. Extend both arms in front of you.
Step 2
Pull the top arm all the way back toward your hip.
Step 3
Pull the bottom arm back in a half stroke.
Step 4
Perform a scissor kick as both arms go forward and recover. A scissor kick is done by pulling one heel backward and extending the other leg forward. They are then kicked in opposite directions, and back to the straight neutral position. The combat stroke is a sidestroke variation used by military personnel such as Navy SEALs.
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