How to Swim Backstroke Perfectly

 

The only competitive swimming stroke when you are not staring at the black line. Also loved amongst swimmers because you are able to breathe much easier (even though the breathing should be rhythmic through each stroke cycle).

Steps

The Break Out

1.            Push off the wall, on your back, in a streamline position.

2.            After your initial burst of speed from the push off, while you are still underwater in a streamline position, begin several dolphin kicks prior to rising to the surface. Make sure to surface before 15 meters.

3.            Once you are about to surface, immediately switch from dolphin kick to flutter kick.

4.            As you emerge from the water pull your bottom hand through the backstroke pull pattern as quickly as possible. Follow the break-out stroke with three rapid stroke cycles.

5.            Also remember to kick your legs up onto the surface of the water, it helps you to increase your speed.

The Backstroke Pull Pattern

1.         Begin with your body rotated to the right side approx. 60-70 degrees. Your right hip and right shoulder should be underwater and you should be primarily on your back.

2.         Your right arm will begin the catch submerged in the water, above your head, at approx. a 45 degree angle to your body.

3.         Begin to move the palm of your hand and the anterior forearm towards your feet as you slightly bend the elbow.

4.         Draw the elbow into the waist as the palm and forearm continue to move toward the feet. This is what I like to call the "J" position. The reason is if you viewed your body from the top of your head your recovery arm will be straight up in the air as the right arm is in a "Hook" position. In this position your arms resemble the letter "J". During of this phase of the pull pattern your body will be rotating to the left, this will cause your right arm to elevate closer to the surface of the water. Be careful not to let your right hand break the surface of the water.

5.         As the body flattens out on the water and the palm and forearm past the crest of the right hip, rotate your palm and forearm towards the bottom of the pool and flex your triceps. This will help get your hip rotated over and place your left arm in the catch position.

6.         Continue to alternate right hand and left hand through the pull pattern.

The Recovery

1.      Your left hand will begin the recovery with the fingers pointing towards the feet and the palm facing the lateral left thigh,

2.      Keeping your arm straight and thumb pointing towards the sky lift your arm out of the water.

3. Keep the left arm straight by locking the elbow.
4. Move your left arm in an arc motion over your body while keeping your fingers pointing straight to the sky.
5. As your left arm passes through the position where it is perpendicular to your chest and begins to move over the head turn your arm so the pinky finger enters the water first.
6. The rotation of the body, from your hip, will submerge your left arm and place it into the catch position.
7. Continue to alternate left and right arms through the recovery position.
8. As the right hand is traveling through the pull pattern, generating propulsion, the left hand is traveling through the recovery. The arms continue in this alternating pattern for the duration of the stroke. This is commonly referred to as the "Stroke Cycle".

The Kick

1. Backstroke utilizes a flutter kick.
2. Kick anywhere between 4-7 times per stroke.
3. Straighten your legs. They should be long and the kicks should be strong and hard, so you can maximize your speed. Try not to bend your knees too much, they slow you down a lot.
4. Try not to splash. Since the water farther below you is not circulating, kicking it will make you go faster.

Make sure you're not swimming diagonally or you'll be working harder (swimming more distance) than you need to.