It is with great joy that I'm writing this article for mymsc.ca and I hope that the members of our swimming community (and possibly anyone who wants to learn how to swim) will find value in this endeavor. Swimming is a life-skill, and everyone should at least know the basics.

This first article is about backstroke, and at the end of the day the way you swim backstroke should be determined by the proportions of your body... For example, how long are your arms, your torso, and legs? What kind of shoulder flexibility do you have?

There are a variety of stretches and specific dryland exercises that can extend your body beyond the natural (and limited) pressure of the water. This ultimately changes your range of motion and enables proper physical adaptation, which improves the ease of swimming efficiently. **Stay tuned for more**

Now, here are four important points to keep in mind when swimming backstroke.

First... In backstroke the water above your head is useless! It only interrupts the flow, and delays the most important phase, the finish...

Do not try and catch that water, instead, enter a little wider and deeper at the begining of the stroke. This will naturally accentuate the body roll, and puts the entering arm in a stronger position.

Jonathan Miller is a swimming enthusiast, freelance swim instructor, and won five gold medals at the 2005 World Masters Games. He was a finalist at the 1996 and 2000 Canadian Olympic Trials, and a 1997 CIAU medalist.

Second... From the top of the stroke to the mid-point of the body the arm should be deep and wide and acts more like an anchor, transfering the weight of your body into the push phase... Don't think of backstroke as pull/push, think of it as Anchor/push/ twist.

This does a few things, it elevates your body position, (Hips, legs), but also sets you up for the most important phase... the finish

Third... When the forearm is perpendicular to your body, and parallel to the back wall, this is precisely the moment that your other arm begins to enter the water.... (WIDER)

This transfer of momentum is precisely what gives you the power in backstroke.. . You need to push and twist with the finishing stroke as much as possible, while entering quickly with the opposing arm. SIMULTANEOUSLY

Fourth... Do not over-kick during the swim... Instead, think of the kick as just a way to keep your hips and legs closer to the surface. Smaller and tighter, and elevated as much as possible. This will ensure maximal propulsion from the finishing stroke.

I hope this quick tutorial was useful, any comments, encouragement, or questions can be sent to stayinginthewater@yahoo.ca

Happy swimming,
Jonathan R. Miller