BackstrokeBackstroke1.1. At the first long whistle, At the first long whistle,

jump into the water.jump into the water.2.2. At the second long At the second long

whistle, move to your whistle, move to your starting position.starting position.

3.3. On the starter's On the starter's command command “take your “take your marks”marks” pull your body pull your body partly out of the water  partly out of the water 

4.4. When all swimmers are When all swimmers are stationary, the starter stationary, the starter will give the starting will give the starting signal.signal.

4. 4. If you move before the If you move before the starting signal you will starting signal you will be disqualified for a be disqualified for a false start.false start.

BackstrokeBackstroke Your start should be Your start should be

powerfulpowerful and and streamlinedstreamlined. Focus on . Focus on speed, not distance.speed, not distance.

You may glide up to 10 You may glide up to 10 meters underwater with meters underwater with dolphin or flutter kick.dolphin or flutter kick.

You may NOT do any You may NOT do any double-arm pulls double-arm pulls underwater, or when underwater, or when you surface.you surface.

Backstroke Backstroke TurnsTurns Count your strokes from the Count your strokes from the

flags flags at race pace.at race pace. Take a big breath.Take a big breath. Roll onto your front and take Roll onto your front and take

no more than no more than ONEONE pull on pull on your front.your front.

If you are too far from the If you are too far from the wall, glide without stroking till wall, glide without stroking till you are close enough to flip.you are close enough to flip.

Flip, place your feet firmly, Flip, place your feet firmly, push off push off powerfullypowerfully and keep and keep your body your body streamlinedstreamlined..

You may glide up to 10 meters You may glide up to 10 meters underwater with dolphin or underwater with dolphin or flutter kick.flutter kick.

You may NOT do any double-You may NOT do any double-arm pulls underwater, or when arm pulls underwater, or when you surface.you surface.

Backstroke FinishesBackstroke Finishes You You mustmust finish on your back. finish on your back. You may tilt your head back with You may tilt your head back with

the last stroke or two (same the last stroke or two (same stroke count as turns) to attempt stroke count as turns) to attempt to see the starting block.to see the starting block.

Use this to judge your distance to Use this to judge your distance to the wall so you can reach out and the wall so you can reach out and finish by touching the wall, not finish by touching the wall, not the pool deck.the pool deck.