How do I improve my tempo in backstroke?

Hey swimmers! This is coach Milo.

Welcome to another Q&A session where I answer questions from you all on the internet.

Today's question is:

"How do I improve my tempo in backstroke?"

Answer:

Milo emphasizes that tempo in backstroke—like all strokes—starts with the kick. Speeding up the kick naturally increases arm speed because everything in swimming is connected through the hips. Without an active kick, arm speed alone won’t translate to faster swimming.

He also stresses the importance of holding water with the entire forearm and hand. Popping the elbows up early and engaging the full surface area from fingertips to elbows allows swimmers to move more water efficiently. Just as with freestyle, increased tempo without proper water engagement won’t lead to real speed gains.

Summary:

Backstroke tempo improves by speeding up the kick and improving water hold. Arm speed alone is ineffective without strong kick-driven rhythm and propulsion.