What it is
A Level 3 testable skill: back crawl with body at surface for 8 meters.
Essentials
- Strong kick; long reaching arms that go through "thumb," "hi," "pinky," push.
- Head neutral, slightly chin tucked; knees mostly underwater; belly flat.
- Body rotates no more than 45 degrees to surface; spine remains straight and long.
- Stomach doesn't sink; hips remain up; feet narrow, tight, floppy, pointed toes.
- Arms straight up to ceiling, pushing water naturally without straining shoulders.
- Kicks have knees low in water, not bending too much.
Progression
- Level 2: Horizontal progress — push off the wall to the bench, push off the bench back to the wall. Streamline 3 body lengths on back (soldier position acceptable). Streamline then back crawl arms for 5 body lengths.
- Level 3: Back crawl with body at surface 8 meters (testable skill, alongside front crawl with breathing 8 meters).
- Streamline on back is the ultimate goal but is extremely difficult for younger swimmers; allow soldier position first, then back crawl arms.
What goes wrong
- Dangling feet, twisting hips, or face sinking underwater.
- Knees bending too much in the kick.
- Straining the shoulders during the arm pull.
- Stomach sinking or hips dropping.
- Pushing water with the top of the foot instead of the inside (BR kick demo).
How you know it worked
Can the swimmer do backstroke without sinking? Body at surface for 8 meters.
How you teach it
The arm choreography is taught as "11, eat, 11" — demonstrated on deck and in water during a front float. Slow, deliberate movements: start in streamline, move to position 11, move to "eat," return to position 11. This is not swimming; it is a choreography of the arm movements. Pushing and pulling water comes later. The check is whether the swimmer can follow the basic dance move for back crawl arms.
The back crawl kick is demonstrated sitting on the edge of the pool and in water: legs start straight, bend knees, flex feet, swing around, and push together again. Push with the inside of the foot; water moves from the feet snapping or whipping together. Flex feet and toes outwards from each other.
For younger swimmers, streamline on the back is the ultimate goal but is extremely difficult; allow soldier position first, then add back crawl arms.
Feedback should be specific and progressive — reference the swimmer's changes and previous feedback rather than generic "good job." When feedback is lackluster or direction is lacking, swimmers get sloppy and do things wrong. Make sure instructors are giving specific feedback as often as possible, scaled to the number of swimmers they have side to side.