Swim Better Weekly - One small change to make swimming easier.

Hi there, Mark here. Hope all is well with you.

Welcome to this week’s Swim Better Weekly - one small change to make swimming easier.

The problem

Your face stays clear of the water during backstroke, but your hips and legs sit low beneath the surface.

This creates extra resistance. You may feel as though you’re dragging your lower body through the water, even when you’re kicking hard.

Why it happens

Backstroke becomes easier when your body forms one long, balanced shape near the surface.

Tucking your chin, tensing your neck or kicking with deeply bent knees breaks that shape. Your upper body begins to sit up and your hips naturally drop.

​For more detailed information about Backstroke body position, click here.​

Try this in the pool

Practise a supported back float with gentle kicking. Ask a responsible friend, assistant or swimming teacher to stand beside you and support your upper back.

1. Lean back with your helper’s support, look straight upwards and allow the water to cover your ears.
2. Keep your head still and gently bring your chest closer to the surface without lifting your chin.
3. Make small alternating kicks and notice whether your hips begin to rise as your body lengthens.

Practise this for around 3 minutes using several short attempts. Your helper should support you throughout and guide you safely back to a standing position after each attempt.

A quick safety reminder: never swim or practise alone. Use a supervised pool and stay within a depth that feels safe for your current ability. If you’re nervous or unable to swim independently, practise with a qualified swimming teacher or another responsible person close by.

Watch out for…

Don’t sit up or look towards your feet.

This brings your chin towards your chest and pushes your hips lower. Keep your eyes looking upwards, relax your neck and let your head rest in the water.

Remember

Look up, lie long and kick small.

Want more help?

A balanced body position reduces resistance and provides a better foundation for the rest of your backstroke technique.

The Complete Beginners Guide To Swimming contains focused guidance and practical exercises to help you improve your backstroke body position, leg action and coordination.

See you next week,

Mark
Swim Teach

P.S. [A short encouraging thought, reminder or invitation to reply.]