Tips for Competitive Success in Self-Taught Backstroke

Mastering the Stroke on Your Own — Without a Coach, But Not Without Strategy 

Backstroke is often called the “rest stroke,” but in competition, it’s anything but passive. It demands precise body rotation, a powerful flutter kick, clean flip turns, and unwavering pacing — all while swimming blind,仰面 to the sky. For self-taught swimmers, mastering these elements without a coach’s watchful eye is a unique challenge. Yet with discipline, self-awareness, and the right tools, you can not only compete — you can thrive.

Whether you’re a masters swimmer, a triathlete, or an age-group athlete training independently, this guide delivers the actionable strategies to refine your backstroke, avoid common pitfalls, and race with confidence — all on your own terms.

🎯 Why Self-Taught Backstrokers Struggle (And How to Overcome It)

Without a coach, you miss real-time feedback — leading to subtle but costly errors:

• Flat body position → hips sink, drag increases

• Knee-driven kick → wasted energy, lower back strain

• Poor rotation → weak pull, shoulder fatigue

• Inconsistent pacing → fade in final 50m

• Illegal or slow turns → lost time on every wall 

The solution? Become your own coach — using video, data, and deliberate practice.

🛠️ 7 Essential Tips for Competitive Self-Taught Backstroke

1. Film Yourself — Relentlessly 

You can’t fix what you can’t see.

✅ How to do it:

• Use a waterproof phone case or ask a friend to film

• Capture side view (for body line, kick) and back view (for arm recovery)

• Compare to elite swimmers (e.g., Ryan Murphy, Kathleen Baker) 

✅ What to look for:

• Are your hips at the surface?

• Is your kick coming from the hips — not knees?

• Do you rotate 30–45° with each stroke?

• Is your arm recovery relaxed and high-elbow? 

💡 Film every 2–3 weeks — track progress, not perfection.  

2. Master the 30–45° Body Roll 

Flat backstroke is inefficient. Rotation is power.

✅ Drills to build roll:

• 6-Kick Switch: 6 kicks on back → 6 kicks on side → switch

• Single-Arm Backstroke: One arm at side, focus on rotating into pull

• Fingertip Drag: Drag fingertips on recovery — encourages natural roll 

✅ Cue: “Shoulder to the sky, hip to the wall.” 

3. Fix Your Kick: Hips, Not Knees 

A strong backstroke kick starts in the core.

✅ Drills:

• Vertical Kicking: In deep water, kick to keep chin above water — builds hip drive

• Streamline Dolphin-to-Flutter: 3 underwater kicks → transition to flutter — links core to kick

• Tempo Trainer Kicking: Set to 1.8–2.2s — small, fast kicks 

✅ Cue: “Kick from your belly button down — not your kneecaps.” 

4. Perfect Your Flip Turns (Yes, Backstroke Has Them!) 

Backstroke turns are race-changers — and often overlooked by self-taught swimmers.

✅ Key steps:

1. Spot the flags (5m from wall)

2. Count strokes to wall (e.g., “3 strokes”)

3. One-arm pull-in → tuck → flip → push off on back

4. 5 underwater dolphin kicks → breakout 

✅ Drill: “Wall-to-Wall Turns” — 8 x 25m focusing ONLY on clean, fast turns

⚠️ Rule: You must touch the wall while on your back. Rolling early = DQ.  

5. Use Technology as Your Coach 

Replace human feedback with smart tools.

✅ Essential gear:

• Tempo Trainer: Lock in stroke rate (e.g., 1.4s for 100m pace)

• FORM Smart Goggles: Auto-splits, stroke count, SPM

• Pace Clock or SwimIO: Track intervals and rest

• Heart Rate Monitor: Stay in aerobic zone during distance sets 

💡 Even a $20 metronome app can transform your rhythm.  

6. Train Race-Specific Pacing 

Backstroke isn’t swum at one speed. Learn to negative split.

✅ Sample sets:

• 100m Race Pace: 4 x 100m — hold even splits

• 200m Build: 2 x 200m — negative split each (faster second 100)

• Turn Focus: 8 x 50m — strong finish on last 25 

✅ Cue: “First 50: settle. Second 50: surge.” 

7. Join a Community — Even Virtually 

Self-taught doesn’t mean isolated.

✅ How to connect:

• Join a Masters swim team (many welcome beginners)

• Post videos in online forums (r/swimming, SwimSwam Facebook groups)

• Use apps like MySwimPro for structured workouts and feedback

• Attend open swim meets — learn from watching others

📅 Sample Weekly Self-Taught Backstroke Plan

Monday — Technique + Turns   

• Warm-up: 600m easy

• 6 x 25m 6-Kick Switch

• 8 x 25m Flip Turn Practice

• Cool-down: 300m easy 

Wednesday — Endurance + Pacing   

• Warm-up: 500m

• 5 x 100m @ threshold pace (negative split)

• 4 x 50m Tempo Trainer (1.5s/stroke)

• Cool-down: 300m back 

Friday — Race Simulation   

• Warm-up: 600m

• 4 x 50m @ 95% effort

• 2 x 100m Race Pace

• Turns: 6 x 25m Wall Sprints

• Cool-down: 400m easy 

Sunday — Recovery   

• 1500m Easy IM Order — focus on smooth backstroke leg 

⚠️ Common Self-Taught Mistakes to Avoid

❌ Over-kicking → Wastes energy; use kick for balance, not propulsion

❌ Holding breath → Causes tension; exhale steadily underwater

❌ Ignoring stroke count → Leads to inefficiency; aim for 16–20/25m (SCY)

❌ Skipping dryland → Weak core = poor rotation; do 2x/week core work

❌ Racing without pacing strategy → Blows up early; practice even/negative splits

Final Thoughts

Being self-taught isn’t a disadvantage — it’s a declaration of independence. It means you’re curious, disciplined, and willing to do the work. And in backstroke, where rhythm, rotation, and resilience rule, those traits are your greatest assets.

So film your stroke.Time your turns. Trust your data.And race like the coach you’ve become.

Because the fastest backstrokers aren’t those with the best coaches —they’re those who listen closely to the water… and to themselves.

Roll. Reach. Kick. Turn. Repeat. 

In backstroke, your greatest teacher is your own attention. 💙🏊‍♂️