Backstroke - Entry Phase

Most swimmers complete the entry phase in backstroke as soon as the arm breaks the surface of the water - that is, the speed of the arm slows down as the arm submerges, and then the arm begins moving laterally. This is counterproductive for three reasons: 1) loss of hand speed, 2) wasted time, and 3) misdirected force.

 

An effective entry phase is not complete until the arm is submerged to the point where an effective pull begins -  with the hand below the elbow and the elbow below the shoulder (as shown in the middle image below). To achieve this position it is necessary to keep the arm moving fast and downward after it hits the surface and until it is submerged far enough to begin an effective pull.

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Because the arm entry is out of the view of the swimmer, kinesthetic cues must be used for control. Feel the arm accelerate straight down to the surface and continue moving fast until the hand is submerged below the elbow and the elbow is below the shoulder. With adequate torso rotation, the arm will be in position to flex the elbow and begin an effective pull phase.