6LearnSwim Pathway, stage 6: Stroke development
How to swim backstroke
Backstroke keeps your face out of the water, which many beginners find reassuring. It builds directly on floating on your back and the same flutter kick used in freestyle.
Short answer
Float on your back with ears in the water and eyes looking up, kick steadily from the hips, and rotate your arms one at a time: straight arm out of the water past your ear, little finger enters first, then pull down towards your hip.
Start with a back float
If you can't yet float on your back calmly and stand up from it, start there. Backstroke is basically a moving back float.
Head and body position
- Ears under the water, eyes looking straight up.
- Chin neither tucked nor pushed back.
- Hips up. If you "sit" in the water, your legs will drag.
- Keep your head still. It's the anchor for the whole stroke.
The kick
The same flutter kick as freestyle, from the hips, with knees staying under the surface. If your knees break the surface, you're bending them too much.
The arms
- Lift one straight arm out of the water, thumb first.
- Swing it up past your ear.
- Enter the water little finger first, roughly in line with your shoulder.
- Bend the elbow slightly and push the water down towards your hip.
- As one arm pulls, the other recovers. Your body rolls gently side to side.
Breathing
Your face is out, but don't hold your breath. Breathing in on one arm and out on the other keeps you relaxed. Water splashing over your face is normal; breathing out through your nose helps.
Drills
- Back kick with arms by your sides.
- Back kick holding a kickboard to your chest.
- Single-arm backstroke, other arm by your side.
- Full stroke over short distances.
Watch the wall
You can't see where you're going in backstroke. At indoor pools, backstroke flags above the water show you're about five metres from the wall. Anywhere without flags, swim short distances, count your strokes and practise in a quiet lane. As with all practice, stay in shallow water with a lifeguard or adult watching.
Common questions
Why do I sink when I swim backstroke?
Usually your hips have dropped or your head has lifted to look at your feet. Push your tummy up and keep your ears in the water.
Is backstroke good for beginners?
Yes, especially for people who dislike having their face in the water. It's a good second stroke after freestyle.
How do I stop water going up my nose?
Breathe out gently through your nose as your arm passes over your face.
Written by the Swim2u Swim School coaching team. Last reviewed 18 September 2026.