Backstroke

The backstroke is one of the four approved swimming styles for competitive swimming and the only one permitted for swimming on your back. You can breathe easily, but you are at a disadvantage because you cannot see where you are going. It is also the only swimming style in which you have to be in the water in order to start using it.

To start swimming in this manner, you have to lie on your back in the water. The movement of your arms is what will propel you through the water and there are two main parts to this movement – the power phase and the recovery. The arms alternate, so that you have one arm underwater and the other in the air. When you start, let one arm sink slightly below the surface of the water and turn your palm outward. Your hand will catch the water about 10 inches down.

In the power phase, you always have your palm facing outward away from the swimming direction with your elbow pointing to the bottom. Push the palm of your hand down as far as you can with your fingers pointing upward. Your goal is to push your body forward against the force of the water.

Rotate your hand so that your palms point toward your legs and the thumb side of the hand points upwards. Move your arm in a semicircle backwards over your head and repeat the power phase with the other arm. As you are raising one arm backwards, you will be bringing the other arm into position under the water.

You also alternate your leg movements. Let one leg sink straight down and then make a fast kick upwards. Bend the knee slightly as you start and then extend it out straight. Repeat the same thing with the other leg.

When you are swimming the backstroke, your body will roll from side to side on its own axis. The overall straight position of the body helps to reduce the drag. Your head, being out of the water, acts as a counterweight.