How to Swim Faster in Backstroke Without Losing Technique

Improving your speed in backstroke is a rewarding goal — but chasing time gains without preserving good technique often leads to inefficiency, fatigue, or even injury. The key to swimming faster lies in building speed through proper form, timing, and control, not by muscling through the water.

In this article, we’ll break down exactly how to swim faster in backstroke while maintaining smooth, effective technique.

🧠 Why Technique Matters More Than Raw Speed

In backstroke, trying to increase speed by simply increasing arm turnover or kicking harder often results in:

• Dropped hips

• Over-rotation

• Disconnected kick-timing

• Excessive drag

Instead, swimming fast efficiently means using every movement to maximize propulsion while minimizing resistance.

🔑 Key Techniques for Faster, Cleaner Backstroke

1. Maintain a Horizontal, Streamlined Body Position

One of the most common speed killers is letting your hips drop.

✅ Tips:

• Keep your head still, eyes looking straight up

• Engage your core to keep hips high

• Slightly press your chest upward to flatten your spine

Drill: Backstroke Kick with Hands at Sides

Focus on keeping hips near the surface while flutter kicking. Add fins for feedback.

2. Dial in the Kick Rhythm

A powerful but balanced flutter kick drives propulsion and stabilizes your rotation.

✅ Tips:

• Kick from the hips, not the knees

• Maintain a consistent 6-beat kick throughout each arm cycle

• Keep feet just under the surface — no excessive splashing

Drill: Vertical Kick in Deep Water

Perform 20–30 seconds of vertical flutter kick to improve power and control.

3. Refine Your Arm Timing

Faster backstroke doesn't mean flailing your arms faster. It means accelerating the pull phase while keeping a smooth recovery.

✅ Tips:

• Focus on high-tempo underwater pull, not rushing the recovery

• Enter the water pinky-first and initiate a strong catch

• Keep the arms straight on entry and bend the elbow under the water to push water effectively

Drill: Tempo Trainer Arm Cycles

Set a metronome and match your strokes to consistent intervals to increase cadence without compromising form.

4. Use Core Rotation to Drive the Stroke

Efficient backstroke uses hip and shoulder rotation to lengthen the pull and reduce drag.

✅ Tips:

• Rotate the body just enough to allow for a deep catch

• Avoid over-rotation that disrupts the kick

• Engage the obliques and core muscles for controlled rotation

Drill: 3-3-3 Drill

Do 3 strokes with the right arm only, 3 with the left, then 3 full-stroke. Focus on rotating through the core.

5. Improve Breakouts and Streamlines

A strong underwater phase sets you up for a fast swim.

✅ Tips:

• Push off in a tight streamline with no gaps

• Use 5–15m of fast dolphin kicks before surfacing

• Time the breakout stroke to continue momentum, not interrupt it

Drill: Push-off + 15m Dolphin Kick + 25 Backstroke

Practice clean breakouts into full-stroke swimming.

🧪 Sample Speed-Form Workout

Warm-Up:

4x50 Backstroke easy with focus on form

Drill Set:

4x25 Backstroke Kick (hands at sides)

4x25 Single-arm backstroke (alternating)

4x25 3-3-3 Drill

Main Set:

6x50 Backstroke @ race pace

- Odd reps with Tempo Trainer

- Even reps with breakout focus

Cool Down:

100 easy free or back

🏁 Final Thoughts

Swimming faster in backstroke without losing technique is all about smart mechanics, not just effort. By combining solid form, rhythmic kicking, and controlled body rotation with purposeful drills, you can increase speed while staying streamlined and efficient.

Always remember: speed is a result of technique executed at pace — not sacrificed for it.