From "comfortable in the water" to swimming an unbroken 25m of backstroke — in just one 45-minute session a week.

A complete 12-week roadmap built the way a real coach would structure it: warm-up, main set, cool-down, every week, with a clear checkpoint before you move on.

What's inside:

• 12 complete weekly sessions (45 min each) — no guesswork, just show up and follow the plan

• Progressive skill-building: back float position → kick foundations → body alignment → single-arm technique → bilateral coordination → breathing rhythm → full stroke → endurance → the 25m test

• Coach's tips and common mistakes to avoid for every single week

• Weekly checkpoints so you know exactly when you're ready to progress

• A built-in progress log to track distance and how each session felt

• A simple equipment list (kickboard, pool noodle, pull buoy)

• A "what's next" section for after you hit 25m: extending distance, straight-line sighting, flip turns, speed work

Who it's for: Adults who are comfortable in the water but have never learned proper backstroke technique, and want a structured, self-paced way to build a straight, relaxed back swim without private lessons.