Improving Stroke Count: Drills for Efficient Backstroke Swimming

Stroke count — the number of arm strokes a swimmer takes to cover a given distance, most commonly a single length of the pool — is one of the simplest and most revealing metrics in competitive swimming. Unlike stopwatch time, which reflects a combination of stroke rate (how fast the arms turn over) and stroke length (how far the body travels per stroke), stroke count isolates the efficiency half of that equation. A swimmer can improve their time by swimming with a faster arm turnover, but if that comes at the cost of a much higher stroke count, they may be trading long-term sustainability and efficiency for short-term speed — a trade that tends to fall apart over longer distances or in the closing stages of a race.

Backstroke, in particular, rewards a low, consistent stroke count more than almost any other stroke, for a few specific reasons: it's the only competitive stroke where the swimmer cannot see the wall or the water ahead, making a consistent, predictable stroke pattern essential simply for navigation. It's also a stroke where body position and rotation have an outsized effect on efficiency, since a poorly positioned swimmer will "muscle" through the water with short, choppy strokes rather than gliding through with long, rotational power.

This article explains why stroke count matters so much in backstroke specifically, how to measure and use it as a training tool, and provides a comprehensive set of drills designed to help swimmers reduce their stroke count — meaning increase their distance per stroke — without sacrificing overall speed.

Why Stroke Count Matters More in Backstroke

The Blind Stroke Problem

Freestyle, breaststroke, and butterfly swimmers can all, at least periodically, see the wall approaching and adjust their final stroke accordingly. Backstroke swimmers cannot. They rely entirely on counting strokes from the backstroke flags (typically positioned 5 meters from each wall) to judge their distance and time their approach to the wall, their turn, or the finish. A swimmer with an inconsistent stroke count — one that varies significantly from length to length, or even within a single length depending on fatigue — cannot reliably use this counting method, leading to either a weak, tentative touch (costing time) or a full-speed collision with the wall (costing time and risking injury).

A consistent, efficient stroke count is therefore not just a matter of overall speed in backstroke — it's a matter of basic race navigation and safety.

Distance Per Stroke as a Direct Measure of Efficiency

In simple terms, total swimming speed is a function of stroke rate multiplied by stroke length (distance per stroke). For a given speed, a swimmer can theoretically achieve it through many strokes taken quickly, or fewer strokes taken with more power and length per stroke. However, in practice, an excessively high stroke rate tends to be metabolically expensive and difficult to sustain, particularly over middle- and long-distance events. Swimmers who develop a longer, more efficient stroke — reflected in a lower stroke count per length — tend to be able to sustain a given speed for longer, and tend to have more room to increase their stroke rate strategically in the final stages of a race, since they haven't already maxed out their turnover early on.

Body Position and Stroke Count Are Deeply Linked

In backstroke specifically, stroke count is closely tied to body position and rotational efficiency. A swimmer who is flat in the water, with minimal body rotation, tends to rely heavily on shoulder and arm strength alone to generate propulsion, resulting in shorter, choppier strokes and a correspondingly higher stroke count. A swimmer with strong body rotation engages the larger muscles of the core and back throughout the stroke, allowing for a longer reach at the front of each stroke and more powerful propulsion through the pull — both of which contribute directly to a lower, more efficient stroke count.

How to Measure and Use Stroke Count in Training

Before working on reducing stroke count, it's useful to establish a clear, consistent baseline. The standard method is to count each hand entry into the water (typically counting one arm only, since both arms enter symmetrically in backstroke) across a single 25-meter length, from the initial push-off through the touch at the far wall.

Coaches and swimmers should track stroke count across a range of conditions and speeds — an easy aerobic swim, a moderate-effort swim, and a race-pace or near-maximal effort swim — since stroke count will naturally increase somewhat as speed increases, and the goal is not necessarily to achieve the lowest possible count in all conditions, but to find and improve the swimmer's optimal balance between stroke count and stroke rate at each intended race pace.

A useful related metric is "distance per stroke" (DPS), calculated by dividing the length of the pool by the stroke count for that length. Tracking DPS across a season, ideally at consistent effort levels, gives a clear, quantifiable measure of technical improvement that's somewhat independent of overall fitness or speed gains — making it a valuable complementary metric alongside stopwatch times.

General Principles for Reducing Stroke Count

Before covering specific drills, it's worth outlining several general principles that underlie most stroke-count-focused backstroke training:

Rotation drives length. As discussed above, engaging the core and back muscles through proper body rotation — rather than relying purely on the shoulder — is the single biggest lever for increasing distance per stroke.

The catch matters more than the finish. Many swimmers with a high stroke count have a technically sound finish (the part of the pull near the hip) but a weak or early "catch" (the initial phase of the pull, where the hand and forearm first engage the water). A strong catch allows the swimmer to begin generating propulsion earlier in the stroke cycle, effectively lengthening the useful portion of each pull.

Kick timing supports rotation, not just propulsion. While the backstroke kick does provide direct propulsion, it also plays a significant role in supporting and timing the body's rotation. A kick that's disconnected from the rotational rhythm of the stroke tends to undermine, rather than support, an efficient, long stroke.

Recovery arm speed and entry point affect the catch on the opposite side. Because backstroke is a continuous, alternating stroke, the speed and precision of the recovery arm (the arm moving through the air) directly affects the timing and quality of the catch being set up by the arm about to enter the water. A rushed, sloppy recovery often leads to a rushed, ineffective catch.

Fatigue erodes stroke count first. In many swimmers, stroke length is one of the first technical elements to break down under fatigue — well before stroke rate or overall arm strength noticeably declines. This makes stroke-count-focused drilling under moderate fatigue a particularly valuable and race-relevant training tool.

Drills for Reducing Backstroke Stroke Count

Body Position and Rotation Drills

1. Backstroke Side-Kick Drill Similar in concept to the freestyle side-kick drill, this drill has swimmers kick on their side in backstroke position — one arm extended overhead along the surface, the other resting at the hip — focusing on maintaining a stable, rotated position while kicking continuously. This isolates and reinforces the core-driven rotation that underlies an efficient backstroke pull, without the added complexity of the alternating arm motion. Swim 25 meters per side, alternating sides at the wall, for a set of 6–8 lengths.

2. 6-Kick Switch Drill From the side-kick position described above, count six kicks on one side, then rotate through a single stroke to the opposite side for another six kicks, continuing this pattern down the length of the pool. This builds a consistent rhythmic connection between the kick and the rotational timing of the stroke, which directly supports a longer, more efficient full stroke.

3. Head-Position Awareness Drill Because head position significantly affects body line in backstroke (a lifted or overly tucked head disrupts the streamlined position of the spine), have swimmers practice backstroke while balancing a small, light object — such as a foam ring or a tennis ball — on their forehead, focusing on keeping the head still and level throughout the stroke. While this drill requires some setup and isn't appropriate for all skill levels, it provides immediate, tangible feedback about head stability that's otherwise hard for swimmers to self-monitor.

4. Streamline Push-and-Glide Distance Drill Push off the wall in a tight backstroke streamline and glide as far as possible before beginning the first stroke, marking the distance covered. This reinforces the value of a long, minimal-drag body position and directly rewards patience — resisting the urge to begin stroking too early — which is a habit that carries over into a longer overall stroke pattern.

Catch and Pull Drills

1. Fist Drill Swimming backstroke with closed fists removes the swimmer's ability to "grip" the water primarily with the hand, forcing greater reliance on proper forearm positioning and a full, connected pull from the shoulder through the fingertips. Swimmers often report a heightened awareness of their catch technique after switching back to an open hand following a set of fist-drill repeats. Swim 4–6 x 25 meters with fists, followed immediately by 25 meters of normal backstroke, comparing the feel and, if possible, the stroke count between the two.

2. Early Vertical Forearm (EVF) Drill Using a stationary or slow-moving drill — sometimes performed standing in shallow water or with a resistance band anchored to the wall — have swimmers practice achieving an early vertical forearm position at the start of the pull (rotating the forearm to a near-vertical position relative to the pool bottom shortly after hand entry), which is the technical foundation of an efficient, propulsive catch. This can be practiced slowly and deliberately before being reintroduced into full-speed swimming.

3. Catch-Up Backstroke Drill In this variation, the recovering arm pauses at full extension overhead (rather than immediately beginning its pull) until the other arm has completed its full pull and reaches the same extended position, at which point the two arms essentially "switch" roles. This drill slows the stroke cycle down significantly, giving swimmers time to focus on the quality and completeness of the catch and pull on each arm individually, without the time pressure of the normal continuous alternating rhythm.

4. Paddle-Assisted Pull Drill Using hand paddles increases the resistance felt during the pull, which can help swimmers develop a stronger sense of "holding" the water through a complete pull, from catch to finish. This should be introduced carefully, particularly for younger or shoulder-sensitive swimmers, but can be a valuable tool for reinforcing pull power and completeness when used appropriately. Swim 4–6 x 50 meters with paddles at a moderate effort, focusing specifically on pull quality rather than speed.

Recovery and Timing Drills

1. Slow-Motion Recovery Drill Have swimmers deliberately slow down the recovery phase of the stroke — the motion of the arm moving through the air from hip to overhead entry — focusing on a controlled, straight-arm path with a clean, thumb-first (or pinky-first, depending on the swimmer's preferred technique) entry into the water at full extension. A rushed, sloppy recovery often disrupts the timing and quality of the subsequent catch, so slowing this phase down in isolation can reveal and correct issues that are hard to notice at full speed.

2. Entry Point Consistency Drill Using the lane line or pool lane markings as a visual reference, have swimmers focus on entering the hand at a consistent point relative to the shoulder — typically just outside the shoulder line, rather than crossing over the midline of the body or entering too wide. An inconsistent or overly wide entry point often shortens the effective pull and disrupts body rotation, both of which increase stroke count.

3. Stroke Count Ladder Drill Swim a series of 25-meter lengths, deliberately trying to reduce stroke count by one stroke on each successive length (for example, starting at 16 strokes and working down to 15, then 14), while maintaining reasonable speed and technique — not simply gliding excessively to artificially lower the count. This drill directly trains the swimmer's ability to consciously lengthen their stroke under moderate effort, a skill that, once developed, tends to carry over into race-pace swimming as well.

4. Tempo Trainer Pacing Drill A tempo trainer — a small waterproof metronome device worn under the swim cap — can be set to a specific beep interval corresponding to a target stroke rate. By deliberately swimming at a moderately slower stroke rate than the swimmer's natural tendency while focusing on covering the same or greater distance per length, swimmers can directly train an increase in distance per stroke. Over time, the target stroke rate can be gradually increased back toward race pace while working to maintain the improved stroke length achieved at the slower tempo.

Combining Stroke Count Work With Race-Pace Training

1. Broken 100s With Stroke Count Targets Swim 4 x 25 meters backstroke at race pace, with 10–15 seconds rest between reps, and a specific stroke count target for each length (based on the swimmer's established baseline and goal). This trains the swimmer to hold an efficient stroke length even as effort and speed increase toward race conditions.

2. Descending Stroke Count Set Swim a set of 6–8 x 50 meters backstroke, with the goal of holding (or even slightly reducing) stroke count as the set progresses and effort/speed increases, rather than allowing stroke count to climb as fatigue and speed increase — a common pattern that reflects a breakdown in efficient technique under pressure.

3. Fatigue-Resistance Stroke Count Set Later in a practice, after some general fatigue has accumulated, incorporate a shorter set (such as 4 x 50 backstroke at race effort) with continued attention to stroke count, specifically to train the swimmer's ability to maintain efficient technique under the kind of fatigue present in the later stages of an actual race.

4. Video and Stroke Count Cross-Reference Review Periodically filming a swimmer's backstroke from the side and from underwater, alongside a recorded stroke count for the same length, allows coaches and swimmers to directly connect specific technical elements (rotation quality, catch position, head stability, recovery path) with the resulting stroke count — reinforcing, in a very concrete way, exactly which technical adjustments are producing measurable efficiency gains.

Common Mistakes That Inflate Stroke Count

Several recurring errors tend to be the primary drivers of an unnecessarily high stroke count in backstroke, and are worth specifically watching for:

• Flat body position with minimal rotation, forcing the swimmer to rely on the shoulder alone rather than the larger core and back muscles for propulsion.

• A late or weak catch, where the hand and forearm don't engage the water effectively early in the pull, shortening the productive portion of the stroke.

• An overly wide or crossed-over hand entry, disrupting body line and reducing the effective reach and power of the subsequent pull.

• A rushed, sloppy recovery, which throws off the timing and quality of the catch on the same arm's next cycle.

• Kicking disconnected from the stroke's rotational rhythm, either through an excessively hard, disorganized kick or an insufficient kick that fails to support rotation and body position.

• Beginning the pull too early after the wall push-off, sacrificing free, drag-reduced distance from the streamline in exchange for an unnecessary extra stroke.

Balancing Stroke Count With Overall Speed

It's worth emphasizing that stroke count, while a valuable training tool, is not a goal in isolation — the ultimate objective is race speed, and an artificially low stroke count achieved through excessive gliding or an overly slow stroke rate can be just as counterproductive as an unnecessarily high stroke count achieved through short, choppy strokes. The goal of the drills outlined in this article is not simply to minimize stroke count at all costs, but to help each swimmer find and train their own optimal combination of stroke rate and stroke length — the combination that produces the fastest sustainable speed for their specific event and physiology.

For this reason, stroke-count-focused drilling should always be paired, over the course of a season, with race-pace training that reintroduces full speed and effort, ensuring that the efficiency gains built through drill work translate into genuine performance improvement rather than becoming a purely technical exercise disconnected from actual racing outcomes.

Conclusion

Because backstroke swimmers cannot see the wall or the water ahead, and because the stroke rewards body rotation and core-driven power more heavily than almost any other competitive stroke, stroke count is an unusually direct and useful window into a swimmer's overall technical efficiency. By systematically working through body position and rotation drills, catch and pull drills, and recovery and timing drills — and by combining this isolated technical work with race-pace training that reinforces the connection between efficient technique and genuine speed — swimmers and coaches can build a backstroke that is not only faster, but more sustainable, more consistent, and ultimately more reliable under the pressure and fatigue of real competition.

A lower, more efficient stroke count is rarely an accident — it's the product of deliberate, focused technical work of exactly the kind outlined in this article, and it remains one of the most valuable and measurable areas of improvement available to any backstroke swimmer willing to invest the practice time.