How to Swim: 4 Basic Techniques for Beginners

Freestyle, also called front crawl, is the fastest and most common swimming stroke. Most people think of this stroke when they imagine swimming. Learning freestyle first gives you a strong foundation for other strokes.

Step-by-Step Guide:

Step 1: Body Position

Float face-down in the water with your body straight and horizontal. Keep your head in a neutral position looking down at the pool bottom. Your hips should stay close to the water surface, not sinking down.

Step 2: Arm Movement

Extend one arm forward while the other arm pulls through the water beside your body. Your pulling arm should enter the water in front of your shoulder and sweep back past your hip. Alternate arms in a smooth, continuous motion like a windmill.

Step 3: Hand Position

Cup your hands slightly to catch more water. Your fingers should stay close together, not spread apart. Enter the water with your fingertips first, then your hand and arm.

Step 4: Leg Movement

Kick your legs up and down from your hips, not your knees. Keep your legs relatively straight with a slight bend in your knees. Your feet should stay underwater, just breaking the surface occasionally.

Step 5: Breathing Technique

Turn your head to one side when your arm on that side finishes its pull. Keep one goggle in the water and one out. Take a quick breath, then turn your head back down. Breathe every 2-3 strokes.

Step 6: Coordination

Practice each part separately before putting everything together. Start with just arms, then add legs, and finally add breathing. This stroke requires good timing between all movements.

Breaststroke is slower than freestyle but easier for beginners to learn. This stroke allows you to keep your head above water most of the time, making breathing much simpler than other strokes.

Step-by-Step Guide:

Step 1: Starting Position

Begin floating face-down with your arms extended in front of you and legs straight behind you. Your body should form a straight line from head to toes.

Step 2: Arm Sweep

Pull your arms out to the sides in a heart-shaped motion. Start with arms together, sweep them wide, then bring them back together under your chest. Keep your elbows higher than your hands during the pull.

Step 3: Leg Movement

Bend your knees and bring your heels toward your buttocks. Turn your feet outward like a frog, then kick your legs straight back and together. This motion propels you forward through the water.

Step 4: Breathing Pattern

Lift your head and shoulders out of the water when your arms pull back. Take a breath during this time, then put your head back down as your arms extend forward again.

Step 5: Timing Coordination

The key to breaststroke is proper timing. Pull your arms, breathe, then kick your legs while extending your arms forward. Glide briefly with arms and legs extended before starting the next stroke.

Step 6: Glide Phase

After each stroke, glide forward with your arms extended and legs together. This gliding helps you move efficiently through the water and gives you time to prepare for the next stroke cycle.

Backstroke is the only stroke performed on your back, making breathing very easy since your face stays out of the water. This stroke is perfect for people who struggle with breathing techniques in other strokes.

Step-by-Step Guide:

Step 1: Back Float Position

Float on your back with your body straight and horizontal. Keep your ears underwater but your face above the surface. Your hips should stay near the surface, not sinking down.

Step 2: Arm Rotation

Alternate your arms in a windmill motion above the water. Lift one arm straight up, rotate it back over your head, and enter the water behind your shoulder. Pull through the water while your other arm lifts up.

Step 3: Hand Entry

Enter the water with your pinky finger first, not your thumb. Your arm should be straight when it enters the water. Pull through the water close to your body, finishing near your hip.

Step 4: Leg Flutter

Use the same kicking motion as freestyle. Keep your legs relatively straight and kick from your hips. Your toes should just break the water surface, creating small splashes.

Step 5: Head Position

Keep your head still and look straight up at the ceiling or sky. Do not lift your head to look around, as this will cause your hips to sink and slow you down.

Step 6: Smooth Rhythm

Maintain a steady, smooth rhythm with your arms and legs. Count your strokes to help stay on course, as it is easy to swim in circles when you cannot see where you are going.

og paddle is the easiest swimming stroke to learn and the most natural for beginners. While not the most efficient stroke, it keeps your head above water and helps you move safely through shallow areas.

Step-by-Step Guide:

Step 1: Vertical Position

Start in chest-deep water where you can stand comfortably. Keep your head above water and your body in a more vertical position than other strokes.

Step 2: Arm Movement

Move your arms alternately in front of you like you are climbing a ladder. Reach forward with one hand, pull the water back toward your body, then repeat with the other arm. Keep your movements underwater.

Step 3: Simple Leg Motion

Kick your legs in a simple up-and-down motion or use a scissor-like movement. The goal is to keep your body afloat and help push you forward. Do not worry about perfect technique.

Step 4: Natural Breathing

Since your head stays above water, breathing is very easy. Breathe normally through your nose and mouth whenever you need air. This makes dog paddle perfect for nervous beginners.

Step 5: Forward Progress

Focus on moving forward rather than perfect form. Use your arms to pull yourself through the water while your legs help keep you afloat. This stroke is about safety and confidence, not speed.

Step 6: Building Confidence

Practice dog paddle until you feel comfortable in the water. This stroke helps you develop water confidence before learning more advanced techniques. Once you master this basic movement, other strokes will feel much easier to learn.

Learning how to swim takes practice and patience, but these four strokes will give you a complete foundation. Start with the stroke that feels most comfortable and gradually work on the others. Remember that swimming is a life skill that will serve you well for many years to come.