The trudgen swimming technique is one of the most interesting strokes in swimming history. Named after John Trudgen, this stroke combines an overarm stroke with a powerful scissor kick, creating a unique blend of strength and rhythm.
Although it is no longer as popular as freestyle, learning the trudgen stroke offers many benefits, such as improved endurance, technique variation, and effectiveness in open water.
This beginner's guide will explain everything you need to know, from its origins and key differences to step by step instructions and common mistakes to avoid. By the end of this guide, you will have the knowledge to try the trudgen stroke with confidence.
What Is the Trudgen Swimming Stroke?
The trudgen stroke is a swimming style that combines an overarm movement similar to freestyle with a distinctive scissor kick. Usually performed in a slightly tilted position with a bit of body rotation, this stroke uses alternating arm pulls like freestyle, but replaces the flutter kick with a sideways scissor motion.
This kick provides strong propulsion, making the trudgen stroke unique and efficient, especially for long distance swimming.
This stroke is named after John Trudgen, an English swimmer who popularised it in 1873 after learning a similar technique from South American swimmers. In its time, this stroke revolutionised competitive swimming because it was faster than the breaststroke, which was the most common style at the time. Trudgen's adaptation, which combined elements of the side stroke with rhythmic arm movements, became the foundation for the development of modern freestyle.
Although no longer used in competition, the trudgen stroke remains relevant. Many swimmers practise it to develop coordination, build stamina, and experience a different swimming rhythm, especially in open water. The combination of upper body strength and precise leg movement makes this stroke excellent for cross-training.
Trudgen Stroke vs Freestyle: What's the Difference?
The main difference lies in the leg movement. Freestyle uses a continuous flutter kick, while the trudgen stroke uses a scissor kick, in which both legs open wide to the sides and then close quickly and powerfully.
This affects how propulsion is generated as well as the rhythm of the movement.
Another difference can be seen in the breathing pattern and arm recovery. In freestyle, breathing is done more frequently by turning the head to the side almost every two or three arm strokes. The trudgen stroke usually aligns breathing with the scissor kick, resulting in a slower and more controlled rhythm.
Freestyle has a quick and smooth arm recovery with little body rotation. In contrast, the trudgen stroke requires a more noticeable side rotation to support the kick and breathing.
Under certain conditions, each stroke has its own advantages. Freestyle is faster and suitable for races or pool swimming. However, the trudgen stroke is often preferred for long distance or open water swimming because the scissor kick helps conserve energy and maintain stability in choppy water.
For beginners or those looking for variation, both strokes complement each other in improving body coordination and confidence in the water.
Trudgen Stroke Technique: Step by Step for Swimmers
Although it looks complicated, the trudgen stroke becomes much easier to understand once broken down into parts:
Body Position
Keep your body streamlined and horizontal. Your body should be flat at the water's surface with your hips and legs aligned below the waterline. Your head should be in a neutral position, with your eyes looking slightly forward and down.
Engage your core muscles to maintain stability and reduce drag. Imagine your body as a straight line from head to toe, firm yet relaxed.
Imagine your spine as the axis of rotation for your body as you swim. Avoid lifting your head too high, as this can disrupt your balance.
Start with the Arm Movement
The arm movement is similar to freestyle but with some adjustments. One arm extends forward, while the other performs a strong pull underwater. Pull the arm in a curve downward and outward, then push back until it is aligned with the hip.
Keep your elbow high during the pull phase for maximum propulsion. During the recovery phase, lift your arm above the water with a smooth motion and re-enter the water fingers first.
The movement should be controlled, not rushed, to maintain rhythm and conserve energy.
Coordinate the Scissor Kick
The scissor kick provides significant propulsion that complements the arm movement. Bend your knees slightly and open both legs, one forward, one backward, then bring them together quickly and powerfully.
This kick is usually done every two arm strokes, in time with the breathing phase, to maintain balance and propulsion.
Practise the kick by swimming on your side with one arm extended forward. Slow practice with exaggerated movements is also effective for building muscle memory.
Breathing Technique
Breathing is done to the side as in freestyle, usually aligned with the scissor kick. As one arm recovers above the water and the body rotates slightly, take a quick breath to the side.
Ideally, inhale before the arm re-enters the water so as not to disrupt the flow of the stroke.
Practise breathing every two or four strokes, and focus on exhaling while your face is in the water.
Maintain Rhythm and Timing
The trudgen stroke follows a two-beat rhythm: two arm movements for every one scissor kick. The kick is performed as the second arm recovers, usually together with the breath.
This alignment keeps the movement flowing and prevents wasted energy.
To build the rhythm, try counting each movement or use a waterproof metronome. Slow, controlled practice also helps form a stable movement pattern.
Turns and Push-Offs When Swimming Laps
As you approach the wall, plan your last two strokes so that you touch the wall with one hand while your body rotates slightly. This prepares your legs to push off from the wall.
The push-off is done from a tucked position, with your feet against the wall. Push off strongly, then glide in a streamline position, arms straight ahead, head tucked in, body aligned.
Practise this process slowly at first so you stay balanced and can easily return to your stroke rhythm.
6 Common Mistakes in the Trudgen Stroke (and How to Fix Them)
1. Relying Too Much on the Arms
Relying on arm strength alone can cause quick fatigue and an unbalanced stroke. The trudgen stroke should use the whole body. Practise with drills such as side-kicking and single-arm pulls to strengthen coordination.
2. Weak Scissor Kick Technique
The kick becomes ineffective if the knees are bent too much or not fully straightened. The movement should come from the hips and be done with control. Practise with a kickboard or vertical kicking to build strength.
3. Incorrect Breathing Timing
Taking a breath too slowly can break the flow of the stroke. The best timing is during arm recovery and body rotation. Practising with a snorkel or side-glide drills helps a lot.
4. No Body Rotation
Without rotation, the movement feels stiff and it becomes hard to breathe. Slight rotation helps the arm move in and out of the water smoothly. Practise with single-arm swimming and side-kicking drills.
5. Inconsistent Rhythm and Timing
A lack of synchronisation between the arms, kick, and breath makes the stroke feel heavy. Build a steady 1-2 rhythm and use a metronome or internal counting to help with stability.
6. Head Too High
Lifting the head while breathing increases drag and causes the hips to drop. Ideally, keep one side of your goggles under the water while breathing to the side. Use a kickboard or lane rope as a visual guide.
Conclusion on the Trudgen Swimming Stroke
Mastering the trudgen stroke is not just about learning a classic swimming style, it is a way to improve endurance, body coordination, and technical variety.
The unique combination of overarm movement and scissor kick challenges overall body control. With regular practice and focus on technique, you will see improvements in strength and flexibility.
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With a unique teaching approach and patient, professional coaches, you will build confidence and master every swimming stroke effectively.
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Frequently asked questions
Is the trudgen stroke suitable for elderly people?
Yes, it is suitable for improving flexibility and endurance. However, since the scissor kick can put pressure on the hips, it should be done under a coach's guidance.
What are the health benefits of the trudgen stroke?
Certainly! This stroke engages the core, shoulder, and leg muscles, and improves cardiovascular fitness and overall body coordination.
When is the best time to introduce the trudgen stroke in training?
After mastering basic strokes such as freestyle and breaststroke, and feeling comfortable with side breathing and body rotation.
Is the trudgen stroke suitable for long-distance swimming?
It can be very effective in open water because the scissor kick is energy efficient. However, for competitive racing, freestyle remains faster.
Do swim coaches still teach the trudgen stroke?
Yes, although it is not an official racing stroke, many coaches teach it for technique variety and physical conditioning.
