Backstroke beings in the water by holding on to either the wall or the block and pushing off the wall by backward diving into the water. Your feet and toes must be underwater when you push off the wall, do not curl your toes around the edge of the pool. Upon diving into the water you may remain submerged up to 15 meters, by 15 meters your head must break the surface of the water, or else you will be disqualified.
You travel down the pool on your back, you must remain on your back at all times except for the turn, or else you will be disqualified. Use backward ice cream scoop arms and flutter kick to travel down the pool.
Upon reaching the wall to turn around you may perform either a backstroke flip turn or an open turn. If using an open turn make sure to stay on your back until you touch the wall and then turn around while staying on your back. If performing a backstroke flip turn, flip onto your stomach one arm length away from the wall. Once you flip onto your stomach you must flip turn or else you will be disqualified. Once on your stomach, you may complete one freestyle arm, do not complete more than one freestyle arm, or you will get disqualified. After completing your one freestyle arm you need to perform a backstroke flip turn and push off the wall on your back.
To finish you must remain on your back, do not flip over until you touch the wall, or else you will be disqualified.
Shoulder Stretch
Triceps Stretch
Childs Pose
Cat-Cow
Head to Knee Forward Bend
Hamstring Stretch
Pigeon Glute Stretch
Pigeon Pose
Cobra Pose
Biceps Stretch
Hip Flexors Stretch
Windshield Wipers
Butterfly Stretch
Quad Stretch
Neck Stretch
Neck Rolls
Warm-Up
Backstroke flutter kick with a kickboard
Backstroke flutter kicks in streamline
Backstroke 1 arm laps with a buoy (no kick, only using 1 arm)
Backstroke consecutive 2 arms laps with a buoy (no kicking, both arms reaching back at the same time)
Backstroke 2 arms alternating laps with a buoy (no kicking, using both arms just like in the backstroke stroke)
3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)
Full backstroke
Cool Down
Warm-Up
Backstroke flutter kick with a kickboard
Backstroke laps of 1 lap 1st arm with kick, 1 lap 2nd arm with kick
Backstroke consecutive 2 arms laps with kick (both arms reaching back at the same time)
Backstroke 2 arms alternating laps with kick (using both arms just like in the backstroke stroke)
3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)
Full backstroke
Cool Down
Warm-Up
Backstroke flutter kick with a kickboard
Backstroke laps with a buoy or dragging feet. 1 lap 1st arm, 1 lap 2nd arm
Backstroke consecutive 2 arms laps with a buoy or kicking (both arms reaching back at the same time)
Backstroke 2 arms alternating laps with a buoy (using both arms just like in the backstroke stroke)
Full backstroke
3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)
Full backstroke
Cool Down
Warm-Up
Backstroke flutter kick with a kickboard
Backstroke flutter kick with streamline
Backstroke laps with a buoy or dragging feet. 1 lap 1st arm, 1 lap 2nd arm
Backstroke consecutive 2 arms laps with a buoy (both arms reaching back at the same time)
Backstroke 2 arms alternating laps with a buoy (using both arms just like in the backstroke stroke)
Full backstroke (focus on keeping the head back)
3-drill (1 lap arms, 1 lap kick, 1 lap full stroke)
Full backstroke
Cool Down
Warm-Up
Backstroke flutter kick with kickboards
Backstroke arms while dragging legs
Cup drill (swim backstroke with a cup placed in the center of the forehead, the cup would not fall off if swam correctly)
Full backstroke
Cool Down
Warm-Up
Full backstroke laps
Kickboard with backstroke flutter kick laps
Full backstroke laps
Bouy with backstroke arms
Full backstroke laps
Cup drill (swim backstroke with a cup placed in the center of the forehead, the cup would not fall off if swam correctly)
Full backstroke laps
Cool Down
https://www.eatsleepswimcoach.com/muscles-during-backstroke/