Freestyle vs. Butterfly: Which Stroke Wins in Open Water?

What's the Best Stroke for Competitive Swimming—Freestyle or Butterfly?

If you've ever typed that into a search bar, you're not alone. I get it: you're a competitive swimmer, and you want to know where to put your energy. The answer isn't as simple as picking a favorite. It depends on the race, the rules, and your own physiology. But here's my take: freestyle wins for endurance and open water, butterfly wins for pure power and sprint drama. Let's break it down.

The Contenders: Freestyle and Butterfly

Freestyle is the fastest of the four competitive strokes, thanks to the front crawl (Britannica: Swimming sport). It's the stroke you swim in any event labeled 'freestyle,' and it's the only stroke that lets you do whatever you want—except in medley events, where you have to stick to freestyle (World Aquatics). Butterfly, on the other hand, is the second-fastest stroke, but it's a beast. It evolved from breaststroke in the mid-20th century, and FINA officially recognized it in 1953, adding it to the Olympics in 1956 (Britannica: Butterfly (swimming)).

Criteria 1: Speed and Efficiency

In a sprint, butterfly is explosive. In a 50-meter race, the entire thing is a fight against fatigue. But freestyle is simply faster over any distance longer than a 50. The front crawl's continuous flutter kick and alternating arms generate less drag and more propulsion. Pan Zhanle's 100m freestyle world record of 46.40 seconds at Paris 2024 (Reuters: Pan Zhanle 100m freestyle world record) is a testament to freestyle's raw speed. Butterfly can't touch that. For pure speed, freestyle wins.

Criteria 2: Technical Difficulty

Butterfly is the hardest stroke to master. The simultaneous arm recovery, the dolphin kick, the breathing timing—it's a lot. The rules demand both arms come forward simultaneously over the water, and your legs must kick together in an up-and-down motion (World Aquatics). One wrong move and you're disqualified. Freestyle is more forgiving. You can breathe to either side, and the kick is less restrictive. If you're new to competitive swimming, freestyle is your entry point. But if you want a challenge, butterfly is the ultimate test of technique.

Criteria 3: Versatility and Race Options

Here's where freestyle really shines. The Olympic program is packed with freestyle events: 50m, 100m, 200m, 400m, 800m, 1500m, and relays (Olympic swimming pool specifications (Wikipedia)). Butterfly has only 50m, 100m, and 200m—and the 50m butterfly is new for 2028 (NBC Olympics: Swimming at the 2028 Los Angeles Games). Not to mention, freestyle is the only stroke allowed in open-water racing. In open water, you're swimming 10 kilometers, and you must complete the course and round buoys (World Aquatics Open Water Swimming Rules). You can't do that with butterfly. For versatility, freestyle is the clear winner.

Criteria 4: Open Water vs. Pool

Open-water swimming is a whole different animal. It made its Olympic debut in 2008 with the 10km race (Olympedia: Marathon Swimming). The water temperature can range from 16°C to 31°C (World Aquatics Open Water Swimming Rules), and you're dealing with currents, waves, and other swimmers. Freestyle is the only stroke that makes sense. Butterfly would exhaust you in a pool; in open water, it's impossible. So if you're targeting open-water races, freestyle is non-negotiable.

Who Should Choose Which?

Here's my honest advice:

• Choose freestyle if you want maximum race options, including open water, and you want a stroke that's easier on your body.
• Choose butterfly if you're a sprinter who loves a challenge and wants to stand out in the 50m and 100m events.
• Train both if you're serious about being a well-rounded swimmer; butterfly will make your freestyle stronger.

What I'd Actually Do

I'd build my training around freestyle, but I'd dedicate one session a week to butterfly technique. Why? Because butterfly's dolphin kick translates to a stronger underwater phase in freestyle. The 15-meter rule allows you to stay underwater after starts and turns (World Aquatics), and a powerful butterfly kick is the secret to a fast freestyle start. Plus, if you ever get the chance to swim a 50m butterfly at a meet, you'll be ready. Freestyle is the workhorse, but butterfly is the secret weapon. That's my pick.

Sources

• World Aquatics - https://www.worldaquatics.com
• Olympic swimming pool specifications (Wikipedia) - https://en.wikipedia.org/wiki/Olympic-size_swimming_pool
• Britannica: Butterfly (swimming) - https://www.britannica.com/sports/butterfly-swimming
• Reuters: Pan Zhanle 100m freestyle world record - https://www.reuters.com/sports/olympics/swimming-chinas-pan-obliterates-100m-freestyle-world-record-gold-2024-07-31/
• NBC Olympics: Swimming at the 2028 Los Angeles Games - https://www.nbcolympics.com/news/swimming-2028-los-angeles-olympics
• World Aquatics Open Water Swimming Rules - https://www.aquaticapaulista.org.br/arquivos/2025/2025082012255.pdf