No matter how good your swim technique in backstroke is you're not going to win unless you have a fast stroke rate. We see a lot of swimmers that struggle to get their stroke rate up so we like to use the dolphin kick backstroke drill to teach them how to turn over faster. Once you master lower stroke rates using this drill, try increasing the tempo to see if you can keep up with the beep and before you know it you'll be swimming with competitive stroke rates in backstroke. Do you know what the

Backstroke stands out as the most efficient swimming stroke due to its minimal variation in speed between its fastest and slowest points. This makes it crucial to minimize drag and maximize stroke rate. To decrease drag, ensure your head is tilted back so that when your pinky finger enters into the water, a stream flows over your goggles. For enhanced propulsion, hyper extend your arm during recovery to guarantee effective rotation and bend the elbow during the pull. We employ a variety of swimm