@AndrewKSheaff: One of the most important timi...

One of the most important timing elements in backstroke is the entry.

Right when the hand hits the water, swimmers need to rotate to that side to create the necessary space to set up the stroke.

If the rotation is late or it’s insufficient, swimmers are going to have to delay the pull, or they’re going to have to pull before they get into a good position.

Or both.

The more swimmers can use the momentum of the recovering arm to carry the rotation through the entry, the easier it is to get the timing right and create sufficient rotation, all with as little effort as possible.

Simple activities like swimming with the head up slightly tend to make timing mistakes much more obvious, and effective timing much easier to feel.

Backstroke is a lot more effective when swimmers can get their entry timing on point.

Great butterflyers have a powerful kick that creates speed.

A big kick on a kickboard is helpful, but the real goal is creating speed through the kick while swimming full stroke.

Here is one way to put real demand on the legs while still swimming butterfly.