Self-Taught Backstroke: Training for Competitive Excellence

How to Master the “Rest Stroke” — Without a Coach, Without Limits 

Backstroke is often called the “rest stroke” — but for those who swim it competitively, it’s anything but easy. It demands precision, rhythm, core strength, and flawless timing. And yet, for many swimmers — especially adults, triathletes, or those without access to elite coaching — learning backstroke on their own isn’t just possible… it’s the path to excellence.

You don’t need a coach to become a fast, efficient, and competitive backstroker. You need discipline, self-awareness, and a strategic plan.

In this guide, we’ll show you how to train like a champion — entirely on your own — using proven techniques, free tools, and smart progression to develop a backstroke that’s not just fast, but race-ready.

🌊 Why Self-Taught Backstroke Is Not Only Possible — It’s Powerful

Many assume elite swimming requires years of structured coaching. But consider this:

• Ryan Murphy, Olympic gold medalist, learned backstroke as a child by watching videos and practicing alone.

• Masters swimmers regularly break age-group records without ever having a private coach.

• Triathletes dominate open water swims using self-taught backstroke technique to conserve energy. 

The secret? You don’t need someone telling you what to do — you need to know how to learn. 

Self-teaching forces you to:

• Observe critically  

• Analyze deeply  

• Problem-solve independently  

• Own your progress 

These are the exact traits of elite athletes.

🧭 The 4 Pillars of Self-Taught Backstroke Excellence

1. Master the Fundamentals First — No Shortcuts 

Before chasing speed, you must master the three pillars of backstroke:   

Body Position	Flat, horizontal, hips high	Lie on back in shallow water — if your hips sink, you’re not aligned
Body Rotation	30–45° roll from hip to shoulder	Practice “6-kick switch” drill (see below)
Kick	Small, fast, from hips — not knees	Do vertical kicking in deep water (no hands)

🚫 Avoid: Swimming flat — it’s the #1 cause of drag and shoulder strain.  

✅ Pro Tip: Film yourself from the side. Your body should look like a straight line from head to toes — not a banana.  

2. Use Free Tools to Replace a Coach 

You don’t need expensive gear. You need awareness and technology.     

Smartphone + Waterproof Case	Film your stroke from side and front every 2 weeks. Compare to elite swimmers (e.g., Ryan Murphy, Kathleen Baker).
Tempo Trainer (or Free Metronome App)	Set to 1.4–1.6s per stroke. Match your arm recovery to the beep.
FORM Smart Goggles (Optional but powerful)	Tracks stroke count, SPM, and pace — ideal for self-analysis.
YouTube	Search: “Ryan Murphy backstroke technique,” “backstroke flip turn tutorial,” “how to improve backstroke kick.” Watch, pause, mimic.
Pace Clock	Use your phone timer or pool clock to time intervals and track improvement.

3. Build a Self-Training Plan — No Guesswork 

Structure is everything. Here’s a sample weekly plan for a self-taught competitive backstroker (aiming for 100m/200m races):       

Monday	Technique & Rotation	400m easy + 4x50m 6-kick switch + 4x50m single-arm backstroke
Tuesday	Speed & Starts	8x25m backstroke sprints (max effort) + 6x15m flip turn sprints
Wednesday	Recovery & Mobility	600m easy backstroke + foam roll hips, shoulders, thoracic spine
Thursday	Endurance & Pacing	5x200m @ race pace (use tempo trainer) — focus on even splits
Friday	Turn & Breakout	8x25m flip turns (focus on legal touch, streamline, 5 UDK)
Saturday	Race Simulation	1x100m time trial + 1x200m time trial (film both)
Sunday	Rest or Cross-Train	Yoga, walking, or dryland core work

💡 Total weekly yardage: ~4,500–6,000m — ideal for competitive development without burnout.  

4. Track Progress — Because You Can’t Improve What You Don’t Measure 

Self-taught swimmers succeed because they’re their own coaches. Track these metrics:     

Stroke Count	Count strokes per 25m	Reduce from 18 → 15–16/25m at race pace
Stroke Rate (SPM)	Use Tempo Trainer or count strokes in 10s x6	75–85 SPM for 200m
Time Trials	Time 50m, 100m, 200m every 3–4 weeks	Drop 0.5–1.0s per month
Underwater Distance	Mark pool floor — how far do you glide after flip turn?	10–15m per wall
Perceived Effort	Rate 1–10 after each set	Should decrease over time at same pace

📊 Tip: Use a simple spreadsheet or app like MySwimPro to log your progress visually.  

🔧 Essential Drills for Self-Taught Success

✅ 1. 6-Kick Switch (The Golden Drill) 

• Swim on your back, one arm extended, other at side

• Take 6 kicks → switch arms → 6 kicks on other side

• Focus: Rotate hips and shoulders as one unit — no twisting

• Do 4 x 50m twice a week 

🎯 Cue: “Roll like a log — not a noodle.”  

✅ 2. Single-Arm Backstroke 

• One arm at side, other performs full stroke

• Keep head still, eyes on ceiling

• Breathe every 2–3 strokes

• Do 4 x 50m per arm 

🎯 Cue: “Let your shoulder lead — your arm follows.”  

✅ 3. Flip Turn + 5 Dolphin Kicks 

• Push off wall in streamline

• Execute a clean flip turn (touch with both hands while on back)

• Do 5 powerful dolphin kicks before surfacing

• Do 6–8 reps after every hard set 

⚠️ Rule: Must touch wall while on back — no rolling early!  

✅ 4. Tempo Trainer Sets 

• Set your device to 1.5s/stroke

• Swim 4 x 100m, matching the beep

• Focus: Smooth, even rhythm — no rushing or pausing

• Progress: Drop to 1.4s as you improve 

🎯 Cue: “The beep is your heartbeat — match it.”  

✅ 5. Blind Sighting Drill 

• Swim 50m with eyes closed (have a partner nearby for safety)

• Use stroke count to know when you’re approaching the wall

• Builds internal rhythm and spatial awareness 

💡 Perfect for open water swimmers — trains confidence without visual cues.  

🚫 Common Self-Taught Mistakes — And How to Fix Them     

Swimming flat	Creates drag, strains back	Film yourself — if hips sink, do 6-kick switch drills daily
Kicking from knees	Wastes energy, causes injury	Do vertical kick drills — knees stay underwater
Lifting head too high	Drops hips, breaks streamline	Practice with snorkel or “tennis ball under chin” drill
No flip turns	Loses speed on every wall	Watch YouTube tutorials — practice 10x/day for 3 days
Only swimming distance	No speed or technique gains	Add 1–2 speed sets per week — even 25m sprints

💬 Mindset of a Self-Taught Champion

• “I don’t need permission to improve.”  

• “My progress is my reward.”  

• “I don’t compare to others — I compare to my last self.”  

• “Every video I film is a lesson, not a judgment.” 

“The best coaches aren’t in the pool — they’re in your mind.”  

🏁 Final Thoughts: You Are Your Own Coach

You don’t need a team, a timeline, or a trophy to become a competitive backstroker.

You need:

• Curiosity — to learn

• Discipline — to practice

• Patience — to improve

• Courage — to film yourself, analyze, and try again 

Backstroke isn’t about being the loudest or the fastest — it’s about being the most consistent, precise, and self-aware.

So grab your phone.Set your tempo trainer. Film your stroke.Repeat.

Because the water doesn’t care if you had a coach.

It only cares if you showed up —and kept learning.

Roll. Reach. Kick. Turn. Repeat. 

Your fastest backstroke isn’t waiting for a coach —it’s waiting for you to take the first step. 💙🏊‍♂️