Backstroke 1
The backstroke is very much like the freestyle stroke (crawl) except it is performed in the supine position. The arms stroke alternatively with 6 kicks per stroke cycle.
The left arm is travelling through the air until entry is made. This recovery should be made high and overhead. The upward movement of the left shoulder assists in lifting the arm with minimal effort. The palm of the left arm faces in during the first half and out during the second half of the recovery, making the change as the hand passes overhead and starts down for the entry. Baby finger enters the water first.
Backstroke 2
The arms stroke in an alternating windmill fashion. The left hand has entered the water to start the first down sweep of the pull under water. The left hand enters the water (the catch) 45-60cm deep and 60 cm wide of the shoulder. The palm is facing out to the side and rotates down slowly. The arm is in a position to apply propulsive force. It also supports the head and shoulders whilst the opposite arm is recovering over the water (picture 2 above).
The first upsweep of the left arm as is continues with the underwater work. The arm was slightly bent as the catch continues flexing at the elbow throughout the stroke phase. The left arm is flexed through a range of 50-60 degrees and is opposite the chest. The elbow is kept "cocked" and the palm of the hand pushes. The right arm is recovering. The elbow of the left hand falls behind the hand and the palm is pushed down towards the hips. The arm pull is now complete and the arm should be straight. The right arm starts its recovery overhead.
The kick is an alternative leg movement and the toes are pointed. An effective leg kick is essential if one is to move through the water smoothly. Point your toes and kick up to the surface of the water. This is a whip like extension of the leg that begins with flexion of the hip. The upbeat begins as the foot passes below the buttocks. The hip flexes to start the thigh moving up. In the meantime the lower leg and foot are relaxed. The upbeat is the only propulsive phase of the kick. The leg extends rapidly sweeping diagonally up toward the surface until completely extended just blow the surface of the water. The foot is flexed at the very end of the upbeat and the toes should break the surface of the water. The downbeat is a rebound-like action that begins when the previous upbeat is nearing completion. The legs play an important role in maintaining lateral and horizontal body alignment.
A breathing rhythm is co-ordinated with the arm movements with each stroke cycle. Inhale during one arm recovery and exhale during the other.
Backstroke 3
The hips are pushed up to the surface of the water, the toes break the surface of the water and the head is resting comfortably in the water with the eyes looking upward. To find the best body position for your body type, the majority of swimmers have their ears just under the surface of the water.
The Backstroke
The Breast Stroke
The Butterfly
The Crawl
The Swimmer's Programme
