The 50 backstroke is a sprint on your back: two lengths of maximum tempo where the start (in the water, feet on the wall) and the underwater dolphin kicks often decide everything. Racing blind - you can't see the wall coming - adds a unique skill: counting strokes off the flags so your finish lands at full speed. It's short, technical and explosive, rewarding swimmers with fast rotation, a relentless kick and precise wall awareness.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 1:10+ | 1:18+ |
| novice | 0:56 | 1:02 |
| intermediate | 0:46 | 0:51 |
| advanced | 0:38 | 0:42 |
| elite | sub 0:32 | sub 0:36 |
Adult times, 25 m pool.
Where does your 50 Backstroke land?
Log it once and the app places you on this table automatically, then tracks the trend.
Master your stroke count from the flags to the wall - a mistimed finish costs more than any mid-pool flaw. Maximize the underwater phase: fast, tight dolphin kicks on your back are usually your fastest meters. Keep the head perfectly still and the hips high; sprinting tempo tempts you to sit in the water. Spin the arms with a fast catch, driven by constant flutter kick. Train 15 m underwater bursts and flag-to-wall finishing reps.
Beginner: 25 m backstroke focusing on a still head and steady kick, plus flag-counting practice at easy speed before any sprinting.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.