Swimming
Backstroke Finish
The backstroke finish is a swimming drill for timing your final strokes and touching the wall while staying on your back. It develops distance judgment and control at the end of a length.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Start on your back several strokes from the wall, with your head pointing toward it.
- Swim backstroke toward the wall using your rehearsed stroke count from the flags or another fixed poolside marker.
- Extend your finishing arm overhead toward the wall as you complete your last stroke.
- Touch the wall with your outstretched hand while still on your back.
- Take hold of the pool edge to end the repetition.
Form cues
- Keep your chin neutral.
- Keep kicking through the reach.
- Exhale instead of holding your breath.
Common mistakes
- Gliding too earlyAdjust your approach count so your final stroke puts the wall within reach without a long coast.
- Looking backward for the wallKeep your eyes upward rather than tipping your head back to search for the touch.
- Rolling onto your frontKeep your chest facing upward through contact so the finish remains legal.
Safety
Misjudging the approach can send your head into the wall or jam your reaching arm, especially at speed. Fatigue or limited swimming ability also increases the risk of distress in the water.
- Practice in a lifeguarded pool with a clear approach and no swimmers resting at your finish point.
- Establish your stroke count at an easy pace before attempting faster approaches.
- Avoid rigidly locking your reaching elbow or driving forcefully into the touch.
- Stop the drill if you develop pain, breathing difficulty, or trouble staying afloat.
If you cannot swim backstroke comfortably or overhead reaching causes shoulder pain, choose a simpler supported drill or seek appropriate professional guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Count one approach and wall touch as one rep, taking enough recovery between attempts to repeat the same controlled pace.