Backstroke techniques
This style consists of cyclical motions. In terms of speed it is slower than the other styles. The reason for this is the “refuge” type body posture. The arms execute altering movements; when one arm sweeps underwater from an overhead position backward to the hips and the other arm recovers above water from the hips to the overhead position. The arms are straight during the recovery. The recovery arm becomes the sweeping arm once it enters the water in front of the swimmer. Torso turns with 45 degree angle. The legs do a flutter kick; they move upward and downward in alternation, with some flexion at the knees and hips, and with feet pointed.
The backstroke kick is similar to the kick used in free-stile stroke with the difference that motions are wider and knees bend is greater. Back-stroke kick has two phases; one is an upward propulsive motion and a downward motion. The upward motion starts with lifted hips. The legs kick in alternating up-down manner, where the kick is driven by the hip. The legs kick in vertical or oblique directions, depending on the body’s position. The body rolls from side to side and the feet are pointed. The backstroke kick should use quick and compact movements for the best efficiency. The feet should stay in the shadow of the body and the knees should not break the water surface. If the kick is too wide it will drag and slow the swimmer down.
Similar to legs kick arms stroke has two phases, such as under and above water ones. The arm-stroke cycle has the following phases: entry and extension, first down-sweep, catch, first upsweep, second down-sweep, second up-sweep, release and recovery. The arm is fully extended and the palm is facing outward. The upper arm enters the water. The elbow, forearm and hand follow along. The hand enters the water in front of the shoulder. The arm extends forward before starting the first down-sweep. To avoid pushing water downward and forward with the arm the entering into water should be gentle. The first down-sweep prepares the arm for the catch. The elbow flexes gradually. The palm and the forearm move into a backward and outward facing position. The catch is the phase of the arm stroke when the swimmer starts to apply propulsive force. While swimming back-stroke, the first up-sweep is the first propulsive force. The whole arm moves backward, upward and inward as a unit. It ends when the hand is near the water surface at the level of the shoulder. Then the arm extends and moves downward, backward and outward. The position of the hand is away from the body. The palm is facing backward and the hand is pushing water backward. Then the arms move upward and toward the hip and turn the palm inward without pushing against the water. Release is done with the thumb pointing upward and the palm is turned inward. The shoulder of the recovering arm is shrugged forward and upward. The body rolls toward the other arm and the shoulder of the arm which is about to leave the water is already close to the water surface. Although the body rolls from side to side the head keeps a neutral position. During the recovery the arm rotates so that the palm moves from an inward facing position to an outward position. The arm should be extended and rests a little after the propulsive underwater phases.
Among all styles the breathing technique of back-stroke swimming seems to be the simplest. As the face is above water surface the inhalation and exhalation should be synchronized with the cycles of arm-strokes. Breathing pattern is to inhale during the recovery of one arm, and to exhale during the recovery of the other arm. Exhalation should happen at the moment when water is projected in the face during the arm recovery.