The four main swim strokes every instructor should teach: freestyle, backstroke, breaststroke, and butterfly.

Outline

• Opening hook: water, movement, and the four strokes as the language of swimming

• Section 1: Meet the Big Four—freestyle, backstroke, breaststroke, butterfly

• Section 2: Freestyle (front crawl) — speed, breathing, balance

• Section 3: Backstroke — staying on track while looking up

• Section 4: Breaststroke — timing, glide, and a gentler pace

• Section 5: Butterfly — power, rhythm, core work

• Section 6: Why these four strokes matter together — safety, progression, and versatility

• Section 7: Teaching mindset and practical cues — drills, gear, and real-world tips

• Conclusion: The four strokes as the foundation of confident swimming

The four strokes that shape every swimmer's story

Let me explain something simple: in swim instruction, four strokes form the backbone of almost every lesson, every coaching plan, and every swimmer’s confidence in the water. They’re not just moves; they’re a language. If you can speak them fluently, you can teach someone to move through water with control, efficiency, and a sense of rhythm. The four main strokes are freestyle, backstroke, breaststroke, and butterfly. Each one brings something different to the pool deck—speed, balance, breath control, power. And together, they create a well-rounded swimmer who’s prepared for all kinds of water environments.

Freestyle: the workhorse of the pool

Freestyle, also known as front crawl, is often the first stroke students learn. It’s fast, but the magic is in its efficiency. The body stays long and streamlined, the arms pull in a long arc, and the breath comes from the side with a relaxed, rhythmic pattern. When you see a swimmer slice through the water with a steady cadence, you’re watching a well-tuned engine.

What to focus on, in plain terms:

• Body position: keep the body flat and long, hips near the surface, head neutral.

• Arm technique: reach forward, catch the water, pull back with a continuous, smooth arc.

• Breathing: rotate the head to the side, exhale underwater, inhale quickly with a light breath as the mouth clears the water.

• Kick: a steady, compact kick from the hips—not from the knees.

The beauty of freestyle is that it rewards consistency. A small cue—“long, easy reach” or “let the water ride your arm”—can make a big difference. It’s the workhorse because it trains speed and endurance without sacrificing efficiency.

Backstroke: balance on the water’s clock face

Backstroke is the only stroke performed on the back, and it teaches a different kind of coordination. Swimmers learn to line up the ears, shoulders, hips, and ankles to keep a clean, straight path. The arm moves in a continuous, alternating pattern, and the flutter kick keeps the body buoyant and stable. Because the face stays dry, breathing is naturally easier, but it requires the swimmer to stay calm and keep a steady rhythm.

Key ideas:

• Body line: stay long, with hips just under the surface and the head in a neutral position.

• Arm motion: a smooth, alternating pull that finishes near the hip.

• Kick: steady and narrow—little movement, big effect on balance.

• Breathing and sighting: breathe easily; look up toward the ceiling or a target point on the wall to stay oriented.

Backstroke builds a swimmer’s sense of balance and timing. It’s a great confidence booster for those who feel overwhelmed by dizziness or fear in the water, because your face stays dry and the rhythm is often easier to feel once you find your cadence.

Breaststroke: the technique ballet with a frog kick

Breaststroke is the slow, deliberate one. It’s popular in teaching because it emphasizes timing, symmetry, and tidal-like glides. The kick is the signature element—think a frog’s kick with a powerful, outward sweep followed by a glide. The arms pull in a circular, outward-in pattern, then the swimmer glides—pull, breathe, kick, glide. Mastery of breaststroke teaches careful control of the body’s momentum and a patient, deliberate approach to movement.

What to remind yourself of:

• Timing: the pull and breath come together, then the kick and glide follow in sequence.

• Kick mechanics: a wide, circular motion with the feet flexed, a strong outward sweep, then a close, snapping finish.

• Breath: typically every second stroke; timing matters to keep the glide effective.

• Speed: breaststroke often favors technique over raw speed, which makes it an excellent bridge for new swimmers moving toward more dynamic strokes.

Breaststroke is the artistry of efficiency. It teaches the swimmer to savor technique and pace, which can be a grounding contrast to the intensity of faster strokes.

Butterfly: power, rhythm, and a true test of coordination

Butterfly is the show-stopper, but it’s also the culmination of good technique from the earlier strokes. It requires rhythm, timing, and a strong core. The arms move together in a single, powerful pull, while the body undulates in a wave-like motion. The dolphin kick channels through the hips, driving momentum. It’s not just strength; it’s balanced coordination between the torso, hips, legs, and arms.

The essentials in plain language:

• Body movement: a smooth, continuous wave from head to toes.

• Arm action: both arms swing in unison, pulling under the body to the hips.

• Kick: the dolphin kick—the driver—uses a coordinated kick from the hips.

• Breath: typically every two strokes, with a quick, controlled breath.

Butterfly rewards persistence. When a swimmer finally synchronizes arm, breath, and kick, there’s a sense of accomplishment that’s hard to beat. It’s demanding, yes, but it also opens doors to higher endurance and more dynamic swimming.

Why these four strokes belong together

Think of the four strokes as a complete toolkit. Each one fills gaps the others leave behind:

• Freestyle teaches speed and propulsion with energy efficiency.

• Backstroke builds balance and orientation—critical for safety and comfort in the water.

• Breaststroke cultivates timing, glide, and a calmer tempo that’s friendly to learners.

• Butterfly delivers power and rhythm, a benchmark for advanced technique and stamina.

Together, they cover a wide range of water scenarios—lap swimming, recreational swimming, and even the more technical demands of aquatic fitness. For instructors and learners alike, these strokes offer a clear progression path: learn the basics, refine the timing, and then layer on speed, stamina, and control. It’s a practical sequence that shows up in most reputable curricula and is almost always a foundation in lifeguard and coaching programs.

Teaching mindset and practical cues: a few tips that stick

If you’re guiding someone through these strokes, a few grounded guidelines help keep things practical and human:

• Start with comfort and buoyancy. Before talking about arm pulls, make sure swimmers feel stable and relaxed in the water.

• Use simple cues. Short, memorable phrases like “reach and catch,” “hips up,” or “two-stroke breath” can anchor technique without overloading memory.

• Drill with intention. Use friendly drills that isolate a component—kick sets for balance, arm-only drills to feel the catch, or tempo-based sets to coordinate breath with movement.

• Integrate gear thoughtfully. Kickboards, pull buoys, fins, and tempo trainers can illuminate concepts like balance, propulsion, and timing. These tools aren’t crutches; they’re teaching aids that reveal how the body should move.

• Emphasize safety. Open water sense, awareness of others in lanes, and water-entry basics sit at the core of good instruction. A confident swimmer is a safer swimmer.

• Balance speed with technique. It’s tempting to chase speed, but speed without technique often leads to frustration and improper habit. Encourage a measured pace that prioritizes form.

A quick, practical progression you’ll recognize in many effective programs

• Phase 1: Water comfort, breathing, and body position

• Phase 2: Freestyle basics—reach, catch, and a steady kick

• Phase 3: Backstroke fundamentals—body line and alternating arm movements

• Phase 4: Breaststroke timing and glide

• Phase 5: Butterfly coordination and core engagement

• Phase 6: Integration—linking all four strokes with controlled practices

This isn’t about rushing through moves; it’s about building confidence piece by piece. When you see a swimmer connect two or three elements in a single lap, you know progress is happening in real time.

A few tangible resources you might hear about in training rooms

• Kickboards and pull buoys for isolating kicks and arm work

• Fins to build leg strength and tempo awareness

• Tempo trainers or metronomes to set a sustainable rhythm

• Video feedback tools to visually confirm alignment and timing

• Reference materials on stroke mechanics from recognized organizations and certification bodies

The end point is clear: the four main strokes—freestyle, backstroke, breaststroke, and butterfly—form the core framework of water-coaching wisdom. They empower students to move with efficiency, to breathe with confidence, and to feel safe as they push their boundaries. They’re not just techniques; they’re a practical language you can use to guide someone from tentative splashes to confident laps.

If you’re diving into the world of swim instruction, you’ll come to appreciate how naturally these strokes fit together. They’re versatile across age groups and skill levels, supportive for learners who prefer a measured pace, and exciting for swimmers who want to challenge themselves. And frankly, there’s a certain satisfaction in watching a swimmer transition from unsure motions to a smooth, coordinated sequence that feels almost like a single, flowing movement.

To sum it up in a single line: the four main strokes—freestyle, backstroke, breaststroke, and butterfly—are the fundamental toolkit that every confident swimmer should carry. They’re the building blocks of technique, the scaffolding of safety, and the doorway to a life in and around the water.

If you’re studying the essentials for a Lifetime Fitness curriculum or simply curious about how instructors structure lessons, these four strokes are the anchor. They’ll guide you, your students, and your pool into smarter, more enjoyable water experiences. And who knows—once you see a learner click with a stroke and glide through a lap with ease, you’ll feel that quiet, shared triumph that makes teaching worth it.

Wouldn’t you agree that learning to swim well is one of those gifts that pays off in every season of life? The four strokes are the map, the pool is the world, and the journey—well, it continues with every splash.