The document provides instructions for performing the backstroke in swimming: 1. Jump into the water at the start and move to your starting position when signaled. 2. On the command "take your marks" pull your body partly out of the water and wait for the starting signal without moving. 3. For turns, take a breath and roll onto your front for one pull before flipping and pushing off powerfully while streamlined to continue backstroke.

1. BackstrokeBackstroke
1.1. At the first long whistle,At the first long whistle,
jump into the water.jump into the water.
2.2. At the second long whistle,At the second long whistle,
move to your startingmove to your starting
position.position.
3.3. On the starter's commandOn the starter's command
“take your marks”“take your marks” pullpull
your body partly out of theyour body partly out of the
water water
4.4. When all swimmers areWhen all swimmers are
stationary, the starter willstationary, the starter will
give the starting signal.give the starting signal.
4.4. If you move before theIf you move before the
starting signal you willstarting signal you will
be disqualified for abe disqualified for a
false start.false start.

2. BackstrokeBackstroke
 Your start should beYour start should be
powerfulpowerful andand
streamlinedstreamlined. Focus on. Focus on
speed, not distance.speed, not distance.
 You may glide up to 10You may glide up to 10
meters underwater withmeters underwater with
dolphin or flutter kick.dolphin or flutter kick.
 You may NOT do anyYou may NOT do any
double-arm pullsdouble-arm pulls
underwater, or whenunderwater, or when
you surface.you surface.

3. Backstroke TurnsBackstroke Turns
 Count your strokes from the flagsCount your strokes from the flags
at race pace.at race pace.
 Take a big breath.Take a big breath.
 Roll onto your front and take noRoll onto your front and take no
more thanmore than ONEONE pull on your front.pull on your front.
 If you are too far from the wall,If you are too far from the wall,
glide without stroking till you areglide without stroking till you are
close enough to flip.close enough to flip.
 Flip, place your feet firmly, push offFlip, place your feet firmly, push off
powerfullypowerfully and keep your bodyand keep your body
streamlinedstreamlined..
 You may glide up to 10 metersYou may glide up to 10 meters
underwater with dolphin or flutterunderwater with dolphin or flutter
kick.kick.
 You may NOT do any double-armYou may NOT do any double-arm
pulls underwater, or when youpulls underwater, or when you
surface.surface.

4. Backstroke FinishesBackstroke Finishes
 YouYou mustmust finish on your back.finish on your back.
 You may tilt your head back withYou may tilt your head back with
the last stroke or two (same strokethe last stroke or two (same stroke
count as turns) to attempt to seecount as turns) to attempt to see
the starting block.the starting block.
 Use this to judge your distance toUse this to judge your distance to
the wall so you can reach out andthe wall so you can reach out and
finish by touching the wall, not thefinish by touching the wall, not the
pool deck.pool deck.