Why You SHOULDN’T Swim All Four Strokes?

Do you need to swim butterfly in every workout? Is breaststroke better for your shoulders than freestyle?

There’s a common misconception in the swimming community that you need to swim all the strokes in every workout to be a well-rounded swimmer.

While training in all four competitive strokes—butterfly, backstroke, breaststroke, and freestyle—offers big benefits, this approach may not always be the best for every swimmer.

Let’s explore why focusing on fewer strokes might be more beneficial than trying to master all four.

First, Let’s Explore The Benefits of Swimming All Four Strokes

Improved Feel of the Water
Training in multiple strokes helps swimmers develop a better feel for the water. Different strokes engage different muscles and create various sensations in the water. This diversity in training improves a swimmer’s overall ability to move efficiently through the water.

Muscular Engagement
Swimming engages almost every muscle in the body. By practicing all strokes, swimmers build strength and endurance in a balanced manner. Each stroke requires unique muscle engagements, providing a comprehensive workout that promotes muscular development and endurance.

Aerobic and Anaerobic Development
Incorporating a variety of strokes into training routines helps build both aerobic capacity and anaerobic power. This well-rounded approach helps swimmers perform at different distances and speeds, preparing them for a variety of events and challenges.

Mental Toughness and Confidence
Swimming all four strokes, especially in events like the 400 IM, builds mental resilience and confidence. Mastering multiple strokes and being prepared for diverse swimming challenges can translate into a stronger, more confident athlete.

Why You Shouldn’t Swim All Four Strokes

Despite the benefits, there are several compelling reasons to focus on fewer strokes:

Diluted Focus
Training in all four strokes can dilute your focus. To become exceptionally good at one stroke, you need to dedicate significant time and effort to mastering it. Spreading your training across all strokes might prevent you from reaching your full potential in your preferred stroke.

Time Constraints
Training time is limited, and swimmers need to use it wisely. Focusing on one or two strokes allows you to allocate your time more efficiently, targeting specific techniques, speed work, and endurance training relevant to those strokes.

Fatigue and Overtraining
Constantly switching between strokes can lead to fatigue and overtraining. Each stroke has unique demands on the body, and not allowing adequate recovery can result in burnout or injuries. Concentrating on fewer strokes can help manage training load and recovery more effectively.

Specialization for Competitive Edge
In competitive swimming, specialization can provide a significant edge. Focusing on your strongest stroke allows you to refine techniques, develop stroke-specific strength, and improve speed, giving you a competitive advantage in races.

Balancing Your Training

While it’s important to specialize, incorporating elements of other strokes in moderation can still be beneficial. For example, training in breaststroke can enhance your freestyle technique by improving your overall feel of the water and providing a mental break from your primary stroke.

Sample 2,200m Workout

Here’s an example of a freestyle-focused workout available in the MySwimPro app. It illustrates how targeted training can be beneficial:

Warm-up: 1 x 300 freestyle, 1 x 200 kick, 1 x 100 fist drill
Building Feel (x4): 1 x 50 pull, 1 x 50 free (focus on catch), 1 x 50 free (fast)
Pushing Pace: 2 x 100 free, 3 x 100 free (keep pace), 4 x 50 free, 4 x 25 free (sprint), 2 x 50 drill (parachute)
Cool Down: 1 x 100 Easy freestyle

This 2200m workout is tailored for freestyle swimmers, helping to build speed and endurance specifically for freestyle events.

While incorporating elements of other strokes can be valuable, dedicating focused sessions to your primary stroke ensures you’re maximizing your potential in that area.

Swimming all four strokes offers substantial benefits, but it’s not always the best approach for every swimmer. If you want to excel in a specific stroke, focusing your training efforts on that stroke will likely yield better results.

Balance your training with occasional work on other strokes to maintain a well-rounded skill set, but prioritize your primary stroke to achieve peak performance.

Hope this helps, happy swimming!

Need Swim Workout Ideas?

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Why You SHOULDN’T Swim All Four Strokes?