Most swim workouts use one or more of the four competitive strokes: freestyle, backstroke, breaststroke, and butterfly. You do not need to be equally good at all four to use the workouts on this site.
Freestyle usually means front crawl: face down in the water, alternating arm strokes, and a flutter kick.
In competitive swimming, freestyle technically allows other strokes, but front crawl is almost always used because it is the fastest.
Most of the workouts on this site use freestyle as the main stroke.
Backstroke is swum on your back, usually with alternating arm strokes and a flutter kick.
It can be useful for changing muscle use, adding variety, and giving you a break from face-down swimming.
When swimming backstroke in a shared lane, pay attention to the wall and other swimmers because you cannot see directly ahead.
Breaststroke uses a simultaneous arm pull and a breaststroke kick. After the pull and kick, the body briefly extends into a streamlined position before the next stroke.
Breaststroke is usually slower than freestyle, so do not expect the same pace for the same distance.
If a workout includes breaststroke, focus on smooth timing rather than trying to match your freestyle speed.
Butterfly uses both arms together with a dolphin kick.
It is often the most demanding stroke for recreational swimmers and requires good timing and coordination.
If you cannot swim butterfly comfortably, there is no need to force it during a general fitness workout. Substitute another stroke or follow the alternative listed in the workout.
IM stands for individual medley and combines all four strokes in this order:
Butterfly
Backstroke
Breaststroke
Freestyle
For example, a 100 IM in a 25-yard pool is:
25 butterfly
25 backstroke
25 breaststroke
25 freestyle
Longer IM swims divide the total distance equally among the four strokes.
Choice means you choose the stroke.
For most swimmers, this can simply mean using whichever stroke feels comfortable and appropriate for the set. You can also use choice sets to practice a stroke you want to improve.
Even if freestyle is your main stroke, other strokes can add variety and change the way your muscles are being used.
They can also break up longer freestyle sets and give you practice moving through the water in different ways.
You do not need to master all four strokes before using workouts that include them.
If a workout calls for a stroke you cannot swim comfortably, substitute one you can.
Easy freestyle or backstroke is usually a simple replacement for general fitness workouts.
If the set is specifically designed to practice a certain stroke or skill, the substitution may change the purpose of the set, but it is still better than forcing a stroke you cannot perform safely or comfortably.
Do not expect the same pace for every stroke.
Freestyle/front crawl is generally the fastest of the four strokes, while breaststroke is generally the slowest. Backstroke and butterfly usually fall between them, although individual swimmers vary.
Judge the effort of the stroke rather than comparing every repeat directly with your freestyle time.
Freestyle usually means front crawl.
Backstroke is swum on your back.
Breaststroke uses a simultaneous pull and kick.
Butterfly uses both arms together with a dolphin kick.
IM combines all four strokes in the order butterfly, backstroke, breaststroke, freestyle.
Choice means you pick the stroke.
If you cannot comfortably swim a stroke listed in a general workout, substitute one you can.