Jitka Vachtová - individual swimming lessons

Backstroke

Learn to swim backstroke

Backstroke is the healthiest swimming way. If you have problems with your back, you should mainly swim the backstroke. The backstroke is similar to a crawl, but it is performed in the back position with exhale and inhale above the surface. Alternate movements of the limbs are typical. The orientation over the water is partly more dificult by the position of the swimmer.

Passing these trainings is an ideal prerequisite for the subsequent freestyle lessons. Do not underestimate the backstroke. If you want to do something for your health, just learn the backstroke!

Overview of backstroke trainings

Course summary is only indicative for your vision, the lessons are done individually.

  1. Backstroke trainings for beginner swimmers (I cannot swim backstroke even 25 m),
  2. Backstroke trainings for improvement your technique for swimmers (I can swim backstroke at least 25 m).

1. Backstroke trainings for beginner swimmers (I cannot swim backstroke even 25 m)

It is a backstroke training for swimmers who can swim continuously 200 meters by any swimming style and can breathe into the water while swimming, but they cannot swim backstroke at all or they can swim backstroke less than 25 meters at a time.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.
  • mastered one swimming style (usually breaststroke with breathing into the water),
  • continuous swimming at least 200 m in length by the swimming method that the swimmer controls,
  • controlled swimming both on the shallows and in the depth.

A rough outline of the content of swimming lessons:

  • repeating basic swimming skills,
  • learning freestyle and backstroke kick,
  • learning freestyle breathing and backstroke breathing,
  • learning the movement of the backstroke arms,
  • learning a cycle coordination of backstroke arms and backstroke kick,
  • repetition and fixing bugs.

The training is mainly focused on the backstroke. Training can be continuously interwoven with the basics of other swimming styles known to the swimmer (usually breaststroke or freestyle). In other swimming methods, I only fix gross errors.

I recommend at least 20 lessons.

The goal: To swim continuously at least 25 m by backstroke style. Swimming needs to be continued. It takes much more time to master this swimming method. After completing this training, you can make a progress with the improvement backstroke swimming training or start learning a freestyle.

2. Backstroke trainings for improvement your technique for swimmers (I can swim backstroke at least 25 m)

It is a backstroke training for swimmers who can swim continuously 200 meters by any swimming style and they can swim backstroke at least 25 m and they can breathe into the water. The training is individual and it can be attended by mildly advanced beginners of backstroke, intermediate level swimmers and racing swimmers. This is usually a regular agreed training unit.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.
  • mastered one swimming style (usually breaststroke with breathing into the water),
  • continuous swimming 200 m in length by the swimming method that the swimmer controls,
  • continuous backstroke swimming at least 25 m,
  • controlled swimming both on the shallows and in the depth.

It is possible to have any number of training sessions. Continuous regular and long-term training is common at least once a week.

A rough outline of the content of swimming lessons (the content is considerably individual):

  • fitness swimming and technical exercises:
    • swimming coordination (whole swimming style of backstroke),
    • technical backstroke exercises,
    • excercises for swim technique, fitness or speed,
    • bugs correction.

The training is mainly focused on the backstroke. Training can be continuously interwoven with the basics of other swimming styles known to the swimmer (usually breaststroke or freestyle). In other swimming methods, I only fix gross errors.

The goal: First of all, it is about improving backstroke swim technique followed by endurance training. It should be remembered that only in the last row we deliberately try to increase speed. The main goal is to swim continuously 200 m by backstroke style and then extend the swim without stopping.

A note: The officially acknowledged criterion for someone to be labeled as a swimmer is a continuous swim distance of 200 meters without any rest and obvious signs of exhaustion. If someone can swim at least 10 m but cannot swim at least 200 m, I call him intermediate non-swimmer. If you are not able to swim at least 10 m, you are non-swimmer.