The 4 strokes


This stroke works the chest, biceps, triceps and upper back, while passively strengthening the quads. This is an energetic and rewarding stroke.


This stroke works the arms and focuses on strengthening the core. This is done by pushing the water down and back while propelling forward with the feet and legs. Builds confidence in going where you can't see.


Similar to butterfly, this stroke works the chest and core, and actively strengthens the legs through kicking. Glide, breathe, arms, kick!


The best known of all the strokes, it is streamlined and powerful. This stroke strengthens the biceps, triceps, glutes, intercostal muscles, the abdomen and and pectorals.