4 Competitive Swimming Strokes: Technique, Speed & Rules for Each (2026)

By Rachel Williams · May 26, 2026

Freestyle or Front Crawl

The fastest stroke, used in freestyle events where swimmers can technically use any stroke, but crawl is fastest. Technique involves alternating arm pulls with a flutter kick, breathing to the side every 2-3 strokes. World record 100m is 46.40 seconds.

Backstroke

Swum on the back with alternating arm movements and flutter kick. The only competitive stroke where swimmers start in the water. Key technique point is maintaining a slight hip kick to keep the body position high. The 15-meter rule limits how long swimmers can stay underwater after turns.

Breaststroke

The slowest competitive stroke but the most technically complex. Swimmers pull both arms simultaneously in a heart-shaped pattern, then perform a whip kick. Rules require both arms and legs to move symmetrically. Each cycle must include one pull and one kick, with the head breaking the surface.

Butterfly

The most physically demanding stroke. Both arms recover over the water simultaneously while the body undulates with a dolphin kick. Swimmers typically take two kicks per arm cycle: one on entry and one on exit. It is roughly 10 percent slower than freestyle.

Individual Medley or IM

The IM combines all four strokes in order: butterfly, backstroke, breaststroke, freestyle. Events are 100m in short course only, 200m, and 400m. The transitions between strokes are critical as swimmers must touch the wall with the correct finish before changing strokes.

Common Technique Mistakes

Freestyle mistakes include crossing the midline with arm entry and lifting the head to breathe which drops the legs. Breaststroke mistakes include pulling past the hips and kicking asymmetrically which risks disqualification. Butterfly mistakes include not getting the chin forward on the breath.

Training Tips by Stroke

Freestyle: focus on long, smooth pulls and bilateral breathing. Backstroke: practice tempo with a water bottle balanced on the forehead. Breaststroke: drill the pull-breathe-kick-glide sequence. Butterfly: build endurance with single-arm drills before combining.