The Easiest and Hardest Swimming Strokes for Your Next Pool Workout

2. Sidestroke

Though many people in the military including the Navy Seals practice this stroke, it isn't used in competitive swimming, Caprio says. But lifeguards might use it to rescue people from the deep end, as it's easier to drag someone along with you.

To perform this stroke, lie on one side, with your head, back and legs in the swimming pool in a straight line. Your arms will move at the same time, but asymmetrically. Reach the arm deepest in the water (your leading arm) forward, then sweep down and backward in a semicircular motion, pushing water back with your palm.

The other arm, called your trailing arm, starts at your side, then bends and slides forward until your palms nearly meet, then pushes back to the starting swimming position. Your leg movements, meanwhile, power you forward using a scissor kick.

3. Backstroke

In some ways, backstroke represents the opposite of freestyle, Caballero says. You'll make similar windmill-like reaching and pulling motions with your arms, while your leg movements should be the same powerful flutter kicks.

But because you're doing it all lying on your back instead of your stomach, the stroke requires more coordination. Reaching back, instead of forward, can fatigue your shoulders and triceps, Caballero says. Kicking on your back requires an added focus on form, including pointing your feet and relaxing your ankles.

Because your face stays above the water, breathing is easier, though many swimmers still time their inhalations and exhalations to their strokes. Beginners often find it challenging to keep their heads in the water and arch their neck upward, Lucero says. Instead, relax your neck and stare at the sky as you cycle your arms.

4. Breaststroke

Breaststroke more advanced swimming techniques than many of the other strokes, with more pressing and squeezing, McCuiston says. Getting it right is all about timing, Lucero notes: "It's pull, breathe, kick, swim and you've got to work on the glide."

Your arms move similarly to treading water. You'll start with palms together, pushing your arms forward. Then comes the pull, where you turn your palms out and bring your arms back in a semi-circular motion before extending them back in front of you again. All this should represent one fluid motion. And as your arms start to come together, you'll lift your head for a breath.

Meanwhile, your legs do a whip kick. Start with your legs in the swimming pool extended behind you, then bend your knees and bring your feet toward your butt. Then, kick out and back forcefully, moving your knees away from each other to the sides and rotating your feet out, a movement often compared to that of a frog.

It's possible to do this stroke while keeping your head above water: Breathing comes easier, you can see where you're headed and you might not need to use goggles. But more competitive swimmers increase their efficiency by dipping their head in to exhale with each stroke.

Read more on: livestrong