BackstrokeAt the first long whistle, jump into the water.At the second long whistle, move to your starting position.On the starter's command take your marks pull your body partly out of the water When all swimmers are stationary, the starter will give the starting signal.4. If you move before the starting signal you will be disqualified for a false start.
BackstrokeYour start should be powerful and streamlined. Focus on speed, not distance.You may glide up to 10 meters underwater with dolphin or flutter kick.You may NOT do any double-arm pulls underwater, or when you surface.
Backstroke TurnsCount your strokes from the flags at race pace.Take a big breath.Roll onto your front and take no more than ONE pull on your front.If you are too far from the wall, glide without stroking till you are close enough to flip.Flip, place your feet firmly, push off powerfully and keep your body streamlined.You may glide up to 10 meters underwater with dolphin or flutter kick.You may NOT do any double-arm pulls underwater, or when you surface.
Backstroke FinishesYou must finish on your back. You may tilt your head back with the last stroke or two (same stroke count as turns) to attempt to see the starting block.Use this to judge your distance to the wall so you can reach out and finish by touching the wall, not the pool deck.