Backstroke
Backstroke is swimming on your back. It has more constraints than Freestyle but is still more flexible than Breaststroke and Butterfly.
Officials on deck ensure safety, organization, timekeeping, and fair competition. During the race, they observe you swimming to the best of your ability and ensure the rules of the competition. They implement the rules with a heavy heart, knowing it's a part of the swimmer's learning process. By learning the rules during practice and reviewing them here, you reduce the likelihood of disqualification.
We compiled a list of what you can do in a Backstroke event to have a valid race. This list is not exhaustive! Keep following your coach's instructions to swim properly while being competitive.
1
If you are using the backstroke ledge, make sure to have at least one toe of each foot touching the wall, not just the ledge. The ledge is adjustable, initially configured to 0 (zero). If you know how to adjust it, do it before entering the pool.
2
After the start and after a turn, you do a long stretch submerged. Make sure to surface the water before or at the 15m mark to start with your strokes.
3
The only moment you are allowed to face the water is immediately before a flip-turn; otherwise, stay on your back at all times, including at the finish.
4
Do not pull on the lane ropes or push off the pool's bottom during the swim.
5
The flip-turn in backstroke is tricky. When you face the water, you may immediately initiate the turn, with the help of a continuous single arm pull or simultaneous double arm pull. Ensure you are close enough to the wall, so you don't need any extra kicking or gliding.
6
Return to your back position upon leaving the wall after every turn.
7
Use the flags to count how many strokes you need to approach the wall for a turn or to finish. Looking at the wall may force your body to turn more than 90 degrees to the water, which implies disqualification.
8
When finished, don't leave your lane until all swimmers have finished. Leave the pool when all swimmers have finished.
Source: Swimming Canada Rules
