Backstroke
- Begin with the dolphin kick, then a flutter kick, then arms as you complete the first pull, the shoulder and head surfacing as the hand exits the water. Don't forget the 15 meter rule - before it was "law" some backstrokers (and butterfliers) would stay underwater for almost the entire length of an Olympic size pool - 50 meters - and move as fast or faster than the others in the race swimming at the surface. Just by kicking in a streamline!
- Push off on your side, rotated towards your back as your feet leave the wall.
- Push off slightly down, level off after a few kicks - but before you transition from dolphin kick to flutter kick - then begin to surface as you rotate and continue to flutter kick into the first stroke.
- Stay at an angle off of the wall - don't rotate fully to back down quite yet.
- Begin dolphin kicking while at an angle, but control the motion; keep your upper body streamlined while your waist and legs undulate.
- After several dolphin kicks (experiment at practice, start with at least four) switch into a small fast flutter kick. You should begin to level out towards the mid-point of the dolphin kicks, then begin to go up as you flutter kick.
- Start a backstroke pull with one arm, time the finish so your shoulder is lifting above the surface as you complete the stroke, allowing for a normal recovery.
- Start your second arm slightly early to add more "oomph" to your breakout - once you are moving from under to up, get there and establish your body position.
- As you learn this breakout, pick a number of kicks to signal each step; for example, six dolphin kicks before you flutter, then six flutters into your first two arm pulls, then into your normal backstroke and body roll.
More on Swimming Turns:
- Swim Turns, Part 1 - Open Turns
- Swim Turns, Part 2 - More Open Turns
- Swim Turns, Part 3 - Breakouts or Surfacing
- Swim Turns, Part 4 - Freestyle Flip Turn Basics
- Swim Turns, Part 5 - More on Freestyle Flip Turns
- Swim Turns, Part 6 - Backstroke Flip Turn Basics
Swim On!