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Kicking Action Steady alternating kick in line with the body ensuring whole leg movement and knees kept under the water surface. Feet and toes making a small amount of splash.

Breathing Breath is taken regularly as and when required and at least once during every arm cycle.

Timing Coordination of kicking and pulling into a continuous movement.

Turns Touch Turn. On the last stroke into the wall stretch your arm out to hold the wall with one hand, lift your knees towards the chest and turn to the left if your left hand is on the wall or right if your right hand is on the wall, place your feet on the wall. The arm that is not holding the wall will stretch out above the head then take your arm from the wall over the water surface in line with your shoulder and push off the wall on your back. Ensure both arms are stretched out above the head on the water surface hugging the ears.

Dive Start in the water, hold on to the poolside with both hands about shoulder width apart. Place both feet on the wall. Pull the body into the wall by creating a tuck then take the hands and arms backwards past your head and allow the head to follow the arms back as you push back. After the push off, start to kick, and then resume full stroke.

Body Position Streamlined and almost horizontal in the water with the back of the head in the water looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high towards the water surface.

Pulling Pattern Alternating circular action over and under the water with a straight arm recovery over the water surface. Hand entry into the water is controlled with the palm facing out and little finger first. At the deepest point following entry the elbow bends and the hand pushes towards the feet, as the arm straightens underwater the hand presses downwards before sweeping towards the thigh. Arm moving in line with the shoulder. Hand recovery out of the water is close to the thigh with thumbs first and elbow straight as the arm is taken past the head to entry point.

Kicking Action Steady alternating kick in line with the body ensuring whole leg movement close to the surface, knees kept underwater passing close to each other with feet pointed. Feet and toes should make a small amount of white water splash.

Breathing Breath is taken naturally and regularly as and when required depending on the effort and at least once during every arm cycle.

Timing Coordination of kicking and pulling into a continuous movement with emphasis on the development of stroke length and stroke rate which will differ from one swimmer to the next. Develop the optimum stroke count for a given speed in order to find true efficiency.

Turns Touch Turn. On the last stroke into the wall stretch your arm and touch the wall with one hand, lift your knees towards the chest and pivot to the left if your left hand is on the wall or right if your right hand is on the wall then place your feet on the wall, allow your hand to then move over the water surface close to your face. Push off the wall on your back and underwater with both arms stretched out in a streamlined position hugging your ears with hands together. After the push off execute a strong leg kick before the first arm stroke.

Dive Backstroke Start in the water, hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water which the hands have made. Once the whole body is underwater kick for a few seconds ascend to the surface in a streamlined position to resume full stroke.

Elite Body Position Streamlined and almost horizontal in the water with the back of the head in the water and eyes looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high. Increased upper body rotation enabling more power to be applied throughout the pull. Feet and toes pointed to the opposite end of the pool creating some white water splash. Kicking is achieved with knees below the water surface. Ensure good streamlining at all times.

Elite Pulling Pattern Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and little finger first to reduce resistance. The palm of the hand presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position, creating a lever to produce more power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves in line with the shoulder as the hand recovers out of the water close to the thigh with thumbs first, elbow straight as the arm is taken past the head to entry point once again.

Elite Kicking Action Steady alternating kick in line with the body close to the water surface. The kick starts from the hips and using the whole of your leg kick through to the toes. Knees kept underwater passing close to each other with feet and toes pointed. Do not start to drive the kick from the knee, (a common mistake which will develop poor propulsion). Feet and toes should just break the water surface creating some turbulent white water splash, producing speed and stability from the lower body. Do not to kick too deep or too shallow, the depth of the kicking action should be consistent and comfortable, alternating the feet to little more than the depth of your chest.

Breathing Breath is taken naturally and regularly as and when required depending on the effort and at least once during every arm cycle.

Timing Ensure coordination of kicking, pulling and breathing into a continuous fluent movement for a smooth controlled stroke. With emphasis on the development of optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency.

Turns The backstroke turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Plant your feet on the wall and drive off with both legs. Push off underwater on your back with your arms stretched out in a streamlined position hugging your ears. After the push off execute a dolphin leg kick for approximately five seconds or up to a maximum of fifteenmetres within the laws of swimming. The dolphin leg kick is found to be more powerful than a traditional split kick. The dolphin leg kick provides greater power by keeping the feet together and creating good undulation with the legs whilst underwater.

Body Position Lying flat and streamlined, almost horizontal in the water with the back of the head in the water looking up towards the ceiling.

Dive Start in the water, hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water. Once the whole body is underwater execute a dolphin leg to a maximum of fifteen metres, within the laws of swimming, ascend to the surface in streamlined position throughout the fifteen metres to resume full stroke.