Tips for improving your backstroke from Rebecca Adlington who won two gold medals at the 2008 Summer Olympics in the 400-metre freestyle and 800-metre freestyle, breaking the 19-year-old world record in the 800 meter final.
Keep your body flat like a plank. "Try to keep your hips as close to the surface as possible" ...
Use a 'flutter' kick. ...
Use a long fluid arm motion. ...
Breathe once per arm cycle. ...
Use the ceiling or clouds to keep yourself straight. ...
Accelerate your arm speed.
Happy Swimming!