Side Stroke Swimming: A Forgotten Lifesaving Stroke

Introduction

While most modern swimmers focus on strokes like freestyle, backstroke, or breaststroke, there’s one time-tested stroke that often gets overlooked: the side stroke. Once a staple in military and lifesaving training, side stroke is no longer commonly taught in recreational swim classes—but its usefulness remains unmatched in specific scenarios. Quietly efficient and surprisingly effective, side stroke is a powerful tool for conserving energy, transporting objects or people, and staying safe in open water. In this guide, we’ll explore what side stroke is, how it’s performed, and why it deserves a place in every swimmer’s skillset.

What Is Side Stroke?

Side stroke is a swimming technique performed on the side of the body. Unlike other strokes that emphasize speed or symmetry, side stroke focuses on efficiency, visibility, and the ability to perform while conserving energy. One arm leads the stroke while the other assists in a pulling motion, and the legs perform a scissor kick for propulsion.

Side stroke is unique because:

• It keeps the head above water, allowing natural breathing

• It allows the swimmer to keep one arm free—ideal for rescue scenarios

• It is performed at a slower pace, conserving strength over long distances

Because of these qualities, side stroke has been widely used by lifeguards, military personnel, and water rescue teams.

Benefits of Learning Side Stroke

- Energy efficiency: Ideal for long swims or survival situations
- Natural breathing: No complicated breath timing required
- Low-impact: Gentle on the shoulders and knees
- Visibility: You can keep your eyes on your surroundings while swimming
- One-arm mobility: Frees up one arm to assist a person or carry equipment
- Safety: Helps non-swimmers or fatigued individuals stay afloat during rescues

Even if you’re not a competitive swimmer, side stroke is an essential skill for open water safety and self-rescue.

When to Use Side Stroke

• During water rescues or when helping another swimmer

• In open water or ocean swimming when conserving energy is vital

• When transporting a flotation device or life jacket

• As a rest stroke after more strenuous swimming

• In situations where visibility and awareness are needed (e.g., survival swimming)

Step-by-Step Side Stroke Technique

Step 1: Body Position

• Lie on your side in the water with your head above the surface

• Keep your body straight and streamlined

• One arm (the leading arm) is extended forward; the other rests along your side or chest

Step 2: Arm Movement

• Leading arm pulls through the water in a wide arc toward your chest

• Trailing arm meets the lead hand at the chest and then extends forward

• The arms move in a coordinated sweeping motion, alternating pull and glide

• After the pull, return to a fully extended position to glide

Step 3: Scissor Kick

• Bring both knees toward your chest

• Separate your legs sideways—one forward, one backward

• Snap them together quickly for propulsion

• Let your legs return to a straight position during the glide phase

Step 4: Breathing

• Since your head stays above the water, breathe naturally through your mouth

• Keep your face relaxed and eyes forward or slightly upward

• No timing is needed—you can breathe as often as needed

Step 5: Timing and Coordination

• Arm pull → Scissor kick → Glide

• Take advantage of the glide to rest and maintain momentum

• The rhythm is slower than other strokes but more sustainable

Tips for Practicing Side Stroke

• Start in shallow water and practice the scissor kick while holding the pool wall

• Isolate the arm movement by lying on your side and sweeping slowly

• Combine arm and leg motion gradually as you feel comfortable

• Use a flotation belt or noodle if you’re not confident floating

• Practice changing sides to become comfortable swimming on either side

Common Mistakes and Corrections

Mistake: Poor body alignment
Fix: Keep your body straight and horizontal—avoid rolling too far onto your back or stomach

Mistake: Weak scissor kick
Fix: Use a wide, powerful kick and snap your legs together firmly

Mistake: Overreaching with the arms
Fix: Keep arm movements compact and controlled—focus on a smooth rhythm

Mistake: Inconsistent breathing
Fix: Since your face is out of the water, focus on calm, steady breathing without holding your breath

Mistake: Neglecting the glide
Fix: Let your body glide after each kick to conserve energy and maintain balance

Side Stroke Variations

- Modified Side Stroke: Used for towing an object or person with one arm
- Lifesaving Side Stroke: Trailing arm supports the rescued individual while the leading arm and scissor kick move both swimmers
- Survival Side Stroke: Very slow, minimal movement used for conserving energy during long-distance water survival situations

Why It’s Called a Lifesaving Stroke

The side stroke is historically associated with water rescues. Lifeguards use it to tow individuals to safety while keeping their own head above water. Its ability to free one arm while propelling with the legs makes it ideal for dragging someone with a rescue tube or grabbing a swimmer in distress. For this reason, side stroke remains part of military swim tests and lifesaving certifications worldwide.

Conclusion

Although often forgotten in modern swim lessons, side stroke remains one of the most practical and lifesaving strokes a swimmer can learn. It’s low-impact, energy-efficient, and highly functional—perfect for rescue situations, open water swims, or just as a break from more strenuous strokes. Whether you’re a new swimmer, a lifeguard, or simply preparing for emergencies, adding side stroke to your swimming toolkit is a smart and potentially life-saving decision.

Frequently Asked Questions (FAQs)

1. Is side stroke hard to learn?
No. Side stroke has a slower pace and natural breathing, making it one of the easiest strokes for beginners to learn.

2. Can I use side stroke for exercise?
Yes. While it’s not as intense as freestyle or butterfly, side stroke provides a full-body workout and is great for low-impact endurance training.

3. Do lifeguards still use side stroke?
Absolutely. Side stroke is a foundational technique in water rescue training and is commonly used when assisting others in the water.

4. Can side stroke be done on both sides?
Yes. It’s beneficial to practice on both sides for balance and flexibility.

5. How does side stroke compare to freestyle?
Freestyle is faster and more athletic, while side stroke is slower and more efficient. Side stroke is better suited for endurance and rescue situations.