Backstroke
Backstroke is swum face-up with an alternating arm pull and flutter kick — the one competitive stroke where you breathe freely because your face stays out of the water.
Overview
Backstroke mirrors freestyle turned over: the swimmer lies on their back, the arms alternate in a long windmill, and a flutter kick keeps the hips high. Because the face is clear of the water, breathing is unrestricted, though sighting the wall takes practice.
It is a valuable stroke to learn early because the open airway makes it feel calmer for many new swimmers, even as the backward orientation adds its own challenge.
What defines it
- Swum face-up, so the airway stays clear throughout.
- Alternating arm action with a steady flutter kick.
- Swimmers judge the wall using lane markings and backstroke flags.
- The only one of the four strokes started in the water.
Getting started
- 1Get used to floating on your back with your hips near the surface.
- 2Practise a gentle flutter kick on your back before adding the arms.
- 3Keep your head still and eyes up to hold a straight line.
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Rules
Techniques
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
- Freestyle StrokeThe fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
- BreaststrokeA swimming stroke with a simultaneous arm sweep, a whip-like frog kick and a glide, performed on the front.
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- 2026-07-09
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