Why the side stroke isn’t part of the four competitive strokes and how that shapes swim instruction.

Outline:

• Quick orientation: four strokes rule the lanes, with side stroke as the friendly exception

• The four competitive strokes: freestyle, backstroke, breaststroke, butterfly

• Side stroke: what it is, where it shines, and why it isn’t a primary racing stroke

• Why instructors should care: safety, teaching clarity, and real-world application

• Practical tips for teaching and coaching

• A light wrap-up that keeps the glow on learning and safety

Now, let’s dive in.

What counts as the big four—and why one little stroke sits outside

If you’ve spent any time around a pool, you’ve heard about the four strokes that dominate competitions: freestyle, backstroke, breaststroke, and butterfly. They’re the pillars of the sport, the ones you’ll see in every meet, from small-town meets to the Olympics. They’re also the strokes that swim instructors and lifeguards should understand inside and out. Here’s the quick version, with a few sensory notes to keep it real: freestyle is fast and all about a smooth front crawl. Backstroke has you staring up at the sky while your body stays on its back. Breaststroke sits low in the water with a frog-like kick and a glidey, tidy form. Butterfly? It’s that bold, simultaneous arm pull with a dolphin-like kick that looks almost athletic poetry when done well—and, frankly, it’s not for the faint of heart.

Now, the question you might have on the tip of your tongue: is there a fifth stroke that somehow sneaks into competition? The answer is no. Side stroke—you might remember it from a lifeguard drill or a relaxed swim for endurance—but it isn’t one of the four competitive strokes. Here’s the thing: side stroke has a different history, a different rhythm, and a different purpose. It’s a practical, even elegant, style for safety and comfort in the water, not for pushing the limits of speed and technique the way the four racing strokes do.

The four competitive strokes in a nutshell

• Freestyle (front crawl): This is the speedster. It’s the stroke most swimmers default to when they’re racing because of the strong, continuous propulsion from the arms and the efficient flutter kick. Breathing is often side-to-side with a quick, low head turnover, which helps maintain speed.

• Backstroke: The only stroke that keeps the face above water as the body’s on its back. It’s unique in both position and breathing pattern. It trains a swimmer to stabilize the core while the arms alternate with a steady kick, and it’s a staple in medley events.

• Breaststroke: The slower, deliberate one that looks almost plodding at first glance but requires real timing and gliding efficiency. The legs perform a whip-like frog kick, while the arms do a half-circular pull. It’s the most technically demanding among the four in terms of timing and butterfly-like coordination, yet it remains the bread-and-butter stroke in many age-group and master’s events.

• Butterfly: The dramatic, simultaneous arm pull with a powerful dolphin kick. It’s a test of rhythm, strength, and breath control. When done well, it’s a thing of beauty; when it’s off, it’s a quick reminder that this stroke is demanding.

Side stroke: a different kind of swimmer’s toolkit

Side stroke is a dependable, low-energy option. It’s efficient for floating, rescue scenarios, and situations where you want to conserve energy while still moving through the water. It’s commonly taught to beginners for safety and to lifeguards for controlled propulsion during rescues. The mechanics are distinct: a side body position, a scissor-like or scissor-kick variant, and arm movements that extend out and sweep back rather than the full-length, powerful strokes you see in races. It might not win you a medal in a pool of racing lanes, but it earns its keep in safety drills, endurance swims at comfortable paces, and lifeguard scenarios where a calm, controlled approach matters more than raw speed.

So, why does side stroke stay out of the competitive stroke lineup? Simply put, racing events prize speed, efficiency at high tempo, and standardized rules. The four main strokes have strict technique criteria that judges enforce during meets. Side stroke, on the other hand, doesn’t fit neatly into those standardized rules, and its pace is not optimized for the sprint-and-keep-up nature of most competitive events. It’s a valuable tool in a swimmer’s repertoire, just not a racing weapon in the traditional sense.

Why this matters to swim instructors and certification topics

Understanding the distinction between racing strokes and safety/technique-focused strokes isn’t just trivia. It guides how you plan lessons, how you explain movements to students, and how you assess progress. A well-rounded instructor knows:

• When to emphasize speed, efficiency, and power (the realm of freestyle, backstroke, breaststroke, and butterfly)

• When to introduce safer, energy-preserving movements that build confidence and longevity in the water (like side stroke)

That clarity pays off in real life. If a swimmer stalls at the surface and panics, you’ll likely redirect to a safer, steadier stroke to regain comfort. If a student is curious about competition, you’ll outline the four competitive strokes and how they’re measured in events—plus you’ll highlight how side stroke fits into lifeguard training and rescue scenarios.

Let me explain how this translates to teaching on the deck

First, model the flow. Show a swimmer the four strokes in a concise, deliberate sequence, emphasizing body position, timing, and breathing. Then, bring in side stroke as a practical alternative for safety contexts and longer-duration swims. You don’t have to pretend it’s a race stroke; just acknowledge its purpose and its strengths.

Second, use simple cues. The crowd-pleasing approach is to keep language short and actionable. For example:

• Freestyle: “hip to the water, long strokes, quick breath.”

• Backstroke: “look up, reach long, keep hips aligned.”

• Breaststroke: “glide, then frog kick—little hands, big glide.”

• Butterfly: “two arms, one breath, dolphin kick.”

• Side stroke: “lie on your side, steady kick, reach and pull with a long, controlled stroke.”

Third, plan a progression. Start with dry-land explanations and then dry-land drills, move to water entry and floating, then to gentle propulsion and finally to timed sets. A swimmer gains confidence when you demonstrate a smooth progression from comfort in the water to controlled exertion in a lane or a drill station.

Practical tips you can put to work tomorrow

• Teach with a blend of demonstration and feedback. A quick, friendly correction beats long lectures every time. Invite questions as you go—swimmers learn best when they’re part of a two-way conversation.

• Use real-world scenarios. Talk about rescue techniques, water-safety rules, and how different environments change what stroke you’d favor. A campus pool with a shallow end, or a community pool with a steep ladder, can change the dynamics of how you teach.

• Prioritize safety first. If a swimmer shows signs of fatigue or distress, shift to side stroke or even to floatation-supported practice to regain control.

• Keep language inclusive. Not every swimmer is chasing a medal. Some want comfort, others want endurance, and a few aim to be lifeguards. Your language should reflect that spectrum.

• Integrate cross-training. Strength work, cardio, and flexibility routines bolster all strokes. A swimmer who is a bit stronger in their core and shoulders tends to perform better across the board.

A little real-life reflection—and a gentle nudge toward broader learning

Think about the pool deck as a classroom that never closes. You’ll see new swimmers with big smiles who already know which stroke they like best, and you’ll see others who move like clocks with loose gears—their timing a bit off, their kicks not syncing with their breaths. Your job isn’t to rush perfection; it’s to tune awareness, to offer safety and clarity, and to celebrate progress, no matter how small.

If you’re ever tempted to overcomplicate the explanation, remember this: people swim for a million different reasons. Some chase speed, some chase confidence, some chase calm in rough water. Teaching is about meeting each swimmer where they’re at, then guiding them to the next safe, achievable milestone. The four competitive strokes are the stage—beautiful, purposeful, demanding—but side stroke is the steady, dependable understudy that keeps the performance grounded in safety and practicality.

A quick, friendly recap you can carry in your coaching pocket

• The four competitive strokes are freestyle, backstroke, breaststroke, and butterfly. They’re the foundation of racing with standardized techniques and rules.

• Side stroke isn’t part of the four competitive strokes. It’s widely used in lifeguarding and recreational swimming due to its efficiency and safety emphasis.

• As an instructor, you’ll balance teaching the racing strokes with practical safety skills. That balance helps swimmers feel capable and confident in any water setting.

• When you teach, blend demonstrations with clear cues, and offer safe progressions so swimmers can build strength, technique, and comfort at their own pace.

• Real learning happens when you connect technique to purpose—the swimmer’s goals, the pool environment, and the safety needs of the moment.

If you ever find yourself explaining this to a class or a curious parent on the pool deck, it’s okay to be direct, but weave in a touch of storytelling. Think of the four competitive strokes as the gears that make a race go, and side stroke as a reliable paddle that keeps you moving when speed isn’t the only measure of success. The result? Swimmers who not only move well through the water, but move safely, confidently, and with a sense of purpose that makes them better instructors, too.

So next time you’re in the water, watch the lanes with fresh eyes. Notice the rhythm, the breath, and the way each stroke transforms the swimmer’s connection to the water. You’ll see why the side stroke sits outside the race lineup, and you’ll also see why it belongs in every instructor’s toolkit: not for medals, but for safety, versatility, and lifetimes of confident swimming. And isn’t that a goal worth aiming for—from the first splash to the last breath?