Breaststroke or freestyle is a question almost everyone who swims regularly asks themselves at some point. The two strokes involve different muscle groups, different breathing patterns and different joint loads; so there is no absolutely better stroke, only the one that better suits you and your goal on the day. O'Wellness Beytepe does not have a pool, but many of our members who include swimming in their routine in Ankara do their strength and mobility work with us. In this article we compare the two strokes in terms of technique, energy and joint loading, based on a standard 25-metre lane.

The basic mechanics of the two strokes

Freestyle

Freestyle relies on alternating arm pulls and a continuous leg kick. The body rotates slightly around its horizontal axis and the breath is taken with this rotation. Progress is fluid: because one arm is producing propulsion at any moment, there is little fluctuation in speed.

Breaststroke

Breaststroke, by contrast, is symmetrical and cyclical: the arms sweep out together, the legs push together, and then the body moves into a glide phase. The breath is taken each cycle as the head rises. This structure creates fluctuations in speed: a clear glide after the push, and a clear slowdown at the end of the glide.

Energy use and speed

Over the same distance, freestyle is usually faster and more energy-efficient per unit of distance. There are two reasons: continuous propulsion and a horizontal silhouette that reduces water resistance. In breaststroke, the legs sweeping outwards on every cycle create considerable drag.

On the other hand, breaststroke offers a more controlled breathing rhythm. Because the head comes up regularly each cycle, people who feel anxious about breathing feel safer in this stroke. That is why beginners often start with breaststroke, although switching to freestyle in the long run makes it easier to build distance.

Endurance goal: freestyle is better suited; you cover more distance in the same time.
Relaxation and rhythm goal: breaststroke is better suited; breathing anxiety is low.
In terms of calories: because of its inefficiency, breaststroke can burn similar or more energy per unit of time, but the sustainable duration is usually shorter.

Differences for the lower back

The most debated aspect of breaststroke is the load it places on the lower back. Lifting the head and chest to breathe creates extension, a backward-bending movement, in the spine, and this repeats on every cycle. In people with a sensitive lower back, or whose hip flexors have shortened from long hours of sitting, this repeated extension can cause discomfort.

Protecting the lower back in breaststroke

Lift your head as little as possible when breathing; keep spinal alignment rather than jutting the chin forward.
Lengthen the glide phase; fewer cycles means fewer repetitions.
Keep the core engaged; a slack trunk lets the lower back sag.
Alternate strokes rather than swimming breaststroke for the whole session.

In freestyle the spine stays largely neutral and the load is distributed more through rotation. So for people with lower back sensitivity, freestyle or backstroke are usually more comfortable options. Even so, anyone with a back complaint should get a personal assessment from their doctor or a sports physiotherapist; this article provides general technical information and does not contain diagnosis or treatment advice.

Differences in shoulder load

Freestyle works the shoulder joint at very high repetition and in the overhead plane; a 1000-metre session involves hundreds of arm strokes. When muscular balance around the shoulder is not maintained, this increases the risk of discomfort over time.

In breaststroke the arms do not go overhead, the range of movement is more limited and shoulder load is noticeably lower. On the other hand, the breaststroke leg drive (whip kick) creates a rotational load on the knees and inner legs; people with knee sensitivity need to approach this stroke with care. Rotator cuff and shoulder blade stabilisation work in our strength and cardio area can help regular swimmers maintain shoulder balance.

Loading summary

Freestyle: high shoulder load, low lower back load, low knee load.
Breaststroke: low shoulder load, moderate to high lower back load, moderate knee load.
Backstroke: moderate shoulder load, low lower back load; often recommended as a balancing stroke.

Learning curve: which is easier?

Breaststroke seems easier in the first week because breathing feels intuitive. However, learning the correct leg drive is technically difficult; many people swim for years with an inefficient scissor kick. In freestyle the first hurdle is the breathing pattern, and once that is overcome progress speeds up.

Our practical advice: use breaststroke for the first two weeks to get comfortable in the water, then switch to freestyle and make your main technical investment there. Keep breaststroke for the rest sections of your sessions and for variety.

Using both strokes together: sample sessions

Balanced session (about 1000 metres)

Warm-up: 100 metres freestyle, 100 metres breaststroke.
Technique: 4 x 25 metres freestyle drills, 4 x 25 metres glide-focused breaststroke.
Main set: 6 x 50 metres freestyle with 30 seconds' rest between.
Recovery set: 4 x 25 metres very easy breaststroke.
Cool-down: 100 metres backstroke.

Shoulder-friendly session (about 800 metres)

Warm-up: 100 metres breaststroke.
Main set: 6 x 50 metres breaststroke with a long glide phase.
Kick set: 4 x 25 metres freestyle kick with a kickboard.
Cool-down: 100 metres backstroke.

Which stroke in which situation?

Time-limited, distance-focused training: freestyle.
A week of heavy shoulder-focused strength training at the club: mostly breaststroke, short session.
A period of lower back sensitivity: freestyle and backstroke; limited breaststroke.
Knee sensitivity: freestyle and backstroke; limited breaststroke kick.
Active rest day: both strokes mixed at a low pace.

Conclusion

Breaststroke and freestyle are not alternatives but complements. Freestyle is the stronger tool for distance and efficiency, while breaststroke provides breathing comfort, shoulder rest and variety of rhythm. Using both in set proportions in your weekly programme reduces the repetitive loading that comes from sticking to a single stroke and makes your swimming routine more sustainable. If you are not sure which stroke suits you, assessing both in a short session with a swimming coach is a good start; for strength, mobility and recovery outside the pool, you can get support from Athletic Performance and sports physiotherapy at O'Wellness Beytepe.

Breaststroke or Freestyle? A Comparison of Lower Back and Shoulder Load