Introduction
If you’re learning to swim for the first time, you may be wondering which stroke you should learn first. Freestyle, breaststroke, and backstroke are the most commonly taught strokes—but each has unique movements, breathing patterns, and learning curves. So which one is the best for beginners? This guide breaks down the pros and cons of each stroke to help you choose the one that suits your comfort level, fitness goals, and learning style.
Freestyle (Front Crawl)
Freestyle is the fastest and most commonly used stroke in lap swimming and competitive races. It involves alternating arm strokes, a flutter kick, and rhythmic side breathing.
Pros for Beginners
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Efficient and fast once mastered
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Builds endurance and full-body strength
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Commonly used in fitness and recreational swimming
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Ideal for developing swimming technique over time
Challenges for Beginners
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Requires good coordination between breathing, arms, and legs
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Turning your head to breathe can be difficult at first
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May feel overwhelming for complete beginners
Best For:
Swimmers with basic water confidence who want to build endurance and swim longer distances. Ideal for those looking to use swimming for fitness or competition.
Breaststroke
Breaststroke uses a frog-like kick, simultaneous arm movements, and a glide phase between each stroke. It is slower and more relaxed compared to freestyle.
Pros for Beginners
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Natural breathing rhythm—your head comes out of the water every stroke
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Slower pace allows for more control and comfort
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Great for learning basic body position and timing
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Builds leg strength and coordination
Challenges for Beginners
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Requires flexibility in the hips and ankles for proper kick
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Timing the pull, breath, kick, and glide takes practice
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Less efficient over long distances compared to freestyle
Best For:
Nervous swimmers or those learning water safety. Ideal for building confidence and learning body movement at a relaxed pace.
Backstroke
Backstroke is performed on your back using alternating arm strokes and a flutter kick. Your face stays above the water, allowing natural breathing.
Pros for Beginners
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Breathing is easy—no need to turn your head
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Helps improve posture and body awareness
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Builds shoulder mobility and back strength
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Encourages proper body alignment
Challenges for Beginners
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Swimming straight can be tricky without visual cues
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Water may enter the nose or ears (a common discomfort)
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Some swimmers feel uneasy floating on their back
Best For:
Swimmers who are comfortable with back floating and want to develop stroke variety and body alignment. Useful for improving coordination and relaxation in the water.
So, Which Stroke Should You Learn First?
If you’re completely new to swimming:
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Start with Breaststroke if you want an easier breathing pattern and slower, controlled movement.
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Progress to Freestyle once you’re confident with floating, kicking, and breathing.
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Add Backstroke when you’re ready to learn a new skill and improve your comfort on your back.
Everyone is different—some people may find backstroke the most natural, while others prefer freestyle’s rhythm or breaststroke’s control.
The best stroke for you is the one that helps you feel safe, relaxed, and motivated to continue learning.
Tips for Learning Any Stroke
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Practice floating and breath control first
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Use swim gear (like kickboards or fins) to assist with movement
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Work with a certified swim instructor if possible
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Take your time—progress comes with consistency
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Focus on form before speed or distance
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Alternate strokes to stay engaged and avoid fatigue
Conclusion
Each swimming stroke has its own benefits and learning curve. Breaststroke is often the easiest for beginners due to its natural breathing pattern and slow, controlled pace. Freestyle is efficient and widely used for fitness, while backstroke offers comfort with breathing and posture development. Choose the stroke that best matches your comfort and goals, and remember—you can always learn all three as your skills grow.
Frequently Asked Questions (FAQs)
1. Is breaststroke easier than freestyle?
Yes. Breaststroke is typically easier for beginners because your head comes above the water regularly, making breathing simpler.
2. Can I learn more than one stroke at once?
You can, but it’s often better to focus on one stroke at a time to build confidence and technique before moving to the next.
3. Which stroke is best for fitness?
Freestyle is the most efficient for building cardiovascular endurance and is commonly used in swim workouts.
4. Is backstroke good for beginners?
Yes, especially for those comfortable floating on their back. It allows for natural breathing and helps with body awareness.
5. How long does it take to learn a stroke?
With consistent practice (2–3 times per week), most people can become comfortable with a stroke in 4–6 weeks.
