{"id":66708,"date":"2026-05-19T20:11:34","date_gmt":"2026-05-19T18:11:34","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/front-crawl-breaststroke-backstroke-which-swimming-technique-for-which-body-of\/"},"modified":"2026-05-29T11:49:42","modified_gmt":"2026-05-29T09:49:42","slug":"front-crawl-breaststroke-backstroke-which-swimming-technique-for-which-body-of","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/front-crawl-breaststroke-backstroke-which-swimming-technique-for-which-body-of\/","title":{"rendered":"Front Crawl, Breaststroke, Backstroke: Which Swimming Technique for Which Body of Water"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner][vc_column_text]\n<h4><a href=\"\/?cat=416\" target=\"_blank\" rel=\"noopener\"><em>Water Sports<\/em><\/a><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_separator type=&#8221;normal&#8221; color=&#8221;#3b3b3c&#8221; border_style=&#8221;&#8221; thickness=&#8221;2&#8243; down=&#8221;30&#8243;][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner width=&#8221;1\/6&#8243;][vc_single_image image=&#8221;60780&#8243; img_size=&#8221;200&#215;200&#8243; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221; el_class=&#8221;ibs-wappen&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;5\/6&#8243;][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]AUTHOR:[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Elias Kollb\u00f6ck<\/span>[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/elias-kollboeck\/\">View Profile &rsaquo;&rsaquo; <\/a><\/span><\/em>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;30px&#8221;][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p style=\"font-size:0.78em;color:#00A8A8;text-transform:uppercase;letter-spacing:1.8px;font-weight:500;margin-bottom:18px;\">6 min read<\/p>\n<p><strong>Freestyle may be the fastest stroke in the pool, but breaststroke feels relaxed. That equation holds true in a 25-metre pool. Once you step into open water where you can no longer see the bottom, everything changes. It took me three summers to realise that the best outdoor technique isn\u2019t the fastest one\u2014it\u2019s the one that keeps your head above water.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.5;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Quick Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Freestyle is fastest in open water, but it costs you orientation: every 6 to 10 strokes you have to lift your head.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Breaststroke keeps your head up and is the most versatile technique for longer distances in a lake.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Backstroke eases neck strain and gives you breathing breaks, but it\u2019s useless for navigation.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Stroke switching isn\u2019t a style of its own\u2014it\u2019s a strategy: swap techniques depending on waves and fatigue.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Below roughly 16 \u00b0C, open water enters the cold-water zone. Then technique matters less than how fast you can get out.<\/li>\n<\/ul><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Why pool logic doesn\u2019t work in open water<\/h2>\n<p>In a swimming pool, everything is predictable. A line on the bottom shows you the way, the wall appears after 25 or 50 metres, and the water is a steady 27 \u00b0C. You can focus entirely on your technique because the environment asks no questions.<\/p>\n<p>In open water, all of that disappears. There\u2019s no line, no wall, and often no clear view of what\u2019s below. Add waves, currents, wind, and a temperature that throws your breathing off in the first few minutes, and suddenly swimming isn\u2019t just about propulsion\u2014it\u2019s about navigation and safety too.<\/p>\n<p>This is where the real test begins: which technique actually suits you. A stroke that delivers personal bests in the pool can slow you down in the open water if half your energy goes into staying on course. Once you grasp that, swimming outside feels far more relaxed. For more on preparing for the season, check out our overview of the <a href=\"https:\/\/www.inspiredbysports.com\/en\/open-water-season-new-rules-for-amateur\/\">current open-water season<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Freestyle: the fastest pace, the steepest price<\/h2>\n<p>Freestyle is the most efficient technique when pure speed is the goal. Your body stays flat, water resistance drops, and thrust remains steady. For triathlons and long crossings, there\u2019s rarely another way to go.<\/p>\n<p>The catch? Orientation. Freestyle keeps your gaze downward, not forward. In open water that means you have to lift your head regularly to check your line. Pros call this \u201csighting.\u201d<\/p>\n<p><strong>What is sighting?<\/strong> Sighting is the open-water swimmer\u2019s way of staying on track. Every few strokes you briefly raise your eyes above the surface, lock onto a fixed point onshore or a buoy, then drop your head right back down. This keeps you on course without derailing your rhythm.<\/p>\n<p>You perform this quick check every 6 to 10 strokes. It costs rhythm\u2014and a few percentage points of speed.<\/p>\n<p>I once swam my first open-water kilometre without sighting and was genuinely shocked by how far off course I drifted. By the end I\u2019d covered roughly 200 metres extra. Freestyle in open water is worth it\u2014but only if you practise the head-lift in the pool first, until it no longer feels like a break in motion.<\/p>\n<div style=\"display:flex;gap:16px;margin:32px 0;flex-wrap:wrap;\">\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border:1px solid rgba(0,212,212,0.3);box-shadow:0 0 12px rgba(0,212,212,0.1);\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">6-10<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Freestyle strokes between two sighting checks in open water<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border:1px solid rgba(0,212,212,0.3);box-shadow:0 0 12px rgba(0,212,212,0.1);\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">16 \u00b0C<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Rule-of-thumb threshold where open water shifts into cold-water territory<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border:1px solid rgba(0,212,212,0.3);box-shadow:0 0 12px rgba(0,212,212,0.1);\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">3<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Techniques you should be able to call on confidently in open water<\/div><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Breaststroke: the underestimated head-up all-rounder<\/h2>\n<p>Breaststroke has a bad reputation in the swimming scene. It\u2019s seen as slow and something you should leave behind once you\u2019re in the pool. Out in open water, that perception flips.<\/p>\n<p>The biggest advantage is simple yet crucial: with breaststroke, you can keep your head above water the whole time. You see where you\u2019re going, you spot boats, you spot other swimmers. You don\u2019t have to break your rhythm just to take a look. In choppy conditions, poor visibility, or an unfamiliar lake, that\u2019s a real safety boost.<\/p>\n<p>Breaststroke is slower than front crawl\u2014that\u2019s a fact. But for long, steady stretches where arriving matters more than speed, it\u2019s the honest choice. Many recreational swimmers front-crawl the first hundred metres, then switch to breaststroke as soon as they realize that losing track of direction saps more energy than speed gains. For gear that makes the transition easier, check out our guide to <a href=\"https:\/\/www.inspiredbysports.com\/en\/outdoor-swimming-styles-what-you-need-at-the-lake-and-sea\/\">swimming styles for outdoor use<\/a>.<\/p>\n<blockquote style=\"border:1px solid rgba(149,194,213,0.45);margin:24px 0;padding:16px 20px;background:#f0f7fa;border-radius:8px;box-shadow:0 0 12px rgba(149,194,213,0.12);font-size:1.05em;line-height:1.6;color:#333;\"><p>\n&#8220;Anyone swimming in open water should never go alone, check the water temperature beforehand, and when in doubt, choose the technique that gives the best overview.&#8221;<br \/>\n<cite style=\"display:block;margin-top:8px;font-size:0.8em;color:#666;\">Paraphrased from DLRG safety advice for open-water swimming<\/cite>\n<\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Backstroke and technique switching: when a change saves you<\/h2>\n<p>Backstroke is rarely planned for open-water swims, yet it has one clear purpose. It\u2019s your recovery stroke. When your neck tightens from front crawl, when you\u2019re gasping for air, or when you just need a quick breather, flip onto your back. Your face is free, your breathing steadies, your pulse drops.<\/p>\n<p>The catch: on your back you can\u2019t see where you\u2019re going. As a go-to technique in a lake, it\u2019s a non-starter. But as a 30-second reset between tough sections, it\u2019s pure gold. I now use it deliberately instead of just treading water when I need a break.<\/p>\n<p>That\u2019s where technique switching comes in. This isn\u2019t about the competitive medley, but the simple ability to call up several clean strokes on demand. You start with front crawl, switch to breaststroke in rough water, flip to backstroke to catch your breath, then go back. Whoever masters this stays flexible outdoors and handles far more situations than someone locked into a single technique.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Which technique suits which body of water<\/h2>\n<p>The calm lake is the simplest terrain. Visibility is usually good, waves are minimal, and distances are manageable. This is where you can practice freestyle and train your sighting without much risk. The lake is your training ground.<\/p>\n<p>The ocean is a different league. Waves, saltwater, currents, and tides demand your full attention. Freestyle works, but only if you\u2019ve mastered sighting and understand the conditions. When in doubt, breaststroke is the smarter choice at sea\u2014you\u2019ll see the waves coming.<\/p>\n<p>The river is the special case. Currents change everything. Swimming against the current is exhausting, even pointless. Here, technique matters less than knowing where you can safely enter and exit. Breaststroke with constant forward glances is the baseline; freestyle is the exception. And no matter the body of water: below roughly 16 \u00b0C, technique takes a backseat. Warmth and a quick exit plan become the priority.<\/p>\n<div style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:16px 0 32px 0;\">\n<table style=\"width:100%;min-width:560px;border-collapse:collapse;font-size:0.95em;text-align:left;\">\n<thead>\n<tr style=\"background:#1a2a2e;color:#ffffff;\">\n<th style=\"padding:10px 12px;text-align:left;border:1px solid #1a2a2e;\">Body of water<\/th>\n<th style=\"padding:10px 12px;text-align:left;border:1px solid #1a2a2e;\">Recommended technique<\/th>\n<th style=\"padding:10px 12px;text-align:left;border:1px solid #1a2a2e;\">Why<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\"><strong>Calm lake<\/strong><\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Freestyle for practice<\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Good visibility, minimal waves, short distances. The ideal spot to learn sighting.<\/td>\n<\/tr>\n<tr style=\"background:#f0f7fa;\">\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\"><strong>Ocean<\/strong><\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Breaststroke; freestyle only with solid sighting<\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Waves and currents demand situational awareness. Head-up beats speed.<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\"><strong>River<\/strong><\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Breaststroke with forward glances<\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Currents rule. Knowing safe entry and exit points trumps technique.<\/td>\n<\/tr>\n<tr style=\"background:#f0f7fa;\">\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\"><strong>Cold water (rule of thumb: below 16 \u00b0C)<\/strong><\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Gentle breaststroke, short stays<\/td>\n<td style=\"padding:10px 12px;border:1px solid #d6eaf0;color:#333;text-align:left;\">Warmth and a rapid exit matter more than efficiency.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div style=\"background:#F7F9E4;border:1px solid #eef0d8;border-radius:8px;padding:16px 20px;margin:24px 0;\">\n<strong style=\"color:#1a2a2e;\">Tip:<\/strong> Practice lifting your head for sighting in the pool before you need it on the lake. Every few strokes, peek above the surface, lock onto the clock on the wall, then drop your head again. If it works in the pool, it\u2019ll work outdoors.\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);\">\n<h2 style=\"line-height:1.5;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to reveal the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Which technique is best for open-water beginners?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Breaststroke. You keep your head above water, can see your surroundings, and don\u2019t need to interrupt your rhythm to orient yourself. You can build up your front crawl in the pool first and then gradually take it outdoors step by step.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How often should I look up while front-crawling in a lake?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">As a rule of thumb, every 6 to 10 strokes. In calm water with a clearly visible target, less often is fine; in choppy conditions or poor visibility, lift your head more frequently. Practice sighting in the pool so it doesn\u2019t disrupt your rhythm outdoors.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Does backstroke even make sense in open water?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Yes, as a recovery technique. On your back your face is free, breathing steadies, and your pulse drops. As a continuous stroke it\u2019s less practical because you can\u2019t see where you\u2019re going. Use it for quick resets between tougher segments.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Does cold water change your stroke choice?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Indirectly. Below 16 \u00b0C the priority shifts from efficiency to safety and shorter exposure times. The first few minutes of cold shock disrupt your breathing, so a calm, head-up technique like breaststroke is more sensible than pushing a hard front-crawl pace.<\/div>\n<\/details>\n<\/div>\n<style> details summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;} details[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;} details summary:hover{color:#00D4D4 !important;} details[open]>summary{color:#00D4D4 !important;} .wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;} <\/style>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:12px;\">\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Keep reading<\/div>\n<p>\t<a href=\"https:\/\/www.inspiredbysports.com\/en\/outdoor-swimming-styles-what-you-need-at-the-lake-and-sea\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Open-water strokes: what you need by the lake and sea <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n\t<a href=\"https:\/\/www.inspiredbysports.com\/en\/open-water-season-new-rules-for-amateur\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Open-water season: what the latest rules mean for you <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n\t<a href=\"https:\/\/www.inspiredbysports.com\/en\/ice-bathing-2026\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Ice swimming: how to boost fitness and energy <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n\t<a href=\"https:\/\/www.inspiredbysports.com\/en\/strength-training-for-runners-these-exercises-improve-running-economy\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Strength training for runners: exercises for running economy <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n\t<a href=\"https:\/\/www.inspiredbysports.com\/en\/cocodona-splits-pacing-lessons-women-record\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;\">Cocodona splits: pacing lessons from the women\u2019s record <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<!-- ibs_difficulty: intermediate --><\/p>\n<p style=\"text-align:right;color:#868e96;font-size:0.85em;margin-top:48px;font-style:italic;\"><em>Image source: AI-generated (May 2026), C2PA certificate embedded in image<\/em><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Crawl, breaststroke, or backstroke in the lake? Why the fastest technique in open water isn&#8217;t always the best and what suits the sea, river, and swimming\u2026<\/p>","protected":false},"author":82,"featured_media":66690,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"Front Crawl, Breaststroke, Backstroke: Which Swimming Technique for Which Body of Water","_yoast_wpseo_metadesc":"Dive into open water with confidence! 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