Using velocity meter technology, the video reveals how McNeel’s refined kick—featuring a 50° knee bend and 24° hip flexion—optimizes propulsion while minimizing drag. Learn how her down kick timing, vortex dynamics, and training insights can be applied to improve your own swimming.

Want to master the 100 backstroke and swim it smarter, faster, and more efficiently? This video provides a complete breakdown of how to approach the race—lap by lap—with technique and training tips to help you maximize performance. 

In this video, elite swimmers and coaches break down the importance of achieving a stroke rate near 100 strokes per minute, and how this can drastically improve speed, rhythm, and efficiency.

Elevate your backstroke with insights from former collegiate swimmer Kyle Millis. In this video, Kyle shares three powerful techniques that can transform your stroke—core engagement, hip-driven rotation, and video analysis. 

You’ll learn how to build potential energy, add dolphin kicks for underwater speed, and maintain optimal body orientation to reduce drag. The progression begins with foundational drills like streamline floats and gradually incorporates advanced movements such as reaction drills and high-arching dives. 

This tutorial covers everything from correct head positioning to hip and shoulder rotation, plus a breakdown of arm motion—from thumb-led exit to little finger entry. You’ll also explore effective kick mechanics and how to use tools like fins to build rhythm and strength.

This video breaks down 5 essential backstroke drills—plus a bonus drill—that are perfect for swimmers of all levels, from beginners to elite competitors. These drills target critical aspects of backstroke technique: body balance, head and hip alignment, rotation, and stroke coordination

This video covers everything from ideal body alignment to precise arm mechanics and breathing strategies, helping you swim smoother, faster, and with less drag. Learn how to maintain proper head position, execute powerful kicks from the hips, and master the timing and entry of each stroke for optimal propulsion.

Get expert advice straight from Olympian Bryce Medford, who competed at the Tokyo 2021 Games. In this detailed video breakdown, Bryce shares his top three technique tips and three favorite warm-up drills to help swimmers improve their backstroke form, power, and efficiency.