Coach Steve Friederang unpacks a technique with private-lesson athletes that’s bending by-gone rules without breaking them.
Could this be the biggest backstroke breakthrough since dolphin kicks off the wall?
In this episode of Heavy Or Not - The OG Swim Guide, biomechanist and elite swim coach Steve Friederang breaks down a newly misunderstood, and presently underused, backstroke finishing technique in forward thinking swimming: the underwater kicking returns at the finish for speedy backstroke.
With a recent rule change allowing swimmers to submerge in the final 5 meters of a backstroke race, Steve shares how he’s helping top-tier athletes legally use dolphin kicks all the way to the touch on the wall, and gain a serious edge.
You’ll learn:
Why this backstroke rule exists (and how it’s misunderstood)
How elite swimmers train underwater finishes without losing speed
The biomechanics behind maximizing your dolphin kick
Drills, tools, and safety tips to train like a pro
Real results from swimmers dropping seconds, not tenths
Whether you’re a coach, swimmer, or swim parent, this episode is packed with practical insights and race-changing techniques.
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Keywords:
Backstroke finish, underwater rule change, 5‑meter/5‑yard rule, dolphin kick, biomechanics, over‑under drills, swimmer performance, ankle flexibility, hip extension, reverse hyperextension, breath‑holding safety, oxygen saturation monitoring, short‑course yards, NCAA regulations, video analysis, coaching collaboration, mentorship triangle, Steve Friederang, Mark Rauterkus, ISCA Heavy Or Not.
1. Rule Change – “Backstroke Finish Underwater”
Actual wording of the rule – head may break the surface up to 5 m (or 5 yd) from the wall, then the swimmer may re‑submerge and finish with a dolphin kick on the back.
Why the rule was introduced – to simplify officiating; previously referees struggled with “any part of the body must be above water” interpretations (e.g., a toenail or fingertip).
Metric vs. yard distinction – NCAA uses 5 yd because flags are set 5 yd apart; international meets use 5 m.
2. Implementation & Technique of the Underwater Finish
Basic mechanics – transition from a backstroke stroke to a dive, then a series of dolphin kicks to the wall.
Timing the dive – start the sub‑merge just before the 5‑m/5‑yd line (head still above water) so the swimmer is already moving forward when the head finally passes the line.
Streamline considerations – lock the arms at the ears, keep a tight, low‑drag position; avoid “crossover” (side‑lying) position which is illegal.
Kick execution – emphasis on a powerful, high‑frequency dolphin kick; must remain on the back (no side flip).
Common pitfalls – loss of velocity when switching from backstroke to dive; excessive side roll; breaking the streamline too early.
3. Training Methodologies
Over‑Under Sets
Definition: swim a lap on the surface, then immediately submerge for a set distance (e.g., 15 m) and return to the surface.
Progression: start with short underwater portions, increase distance as athletes become comfortable.
Measurement: timing each “over‑under” to gauge improvement; best swimmers have done >12 laps of over‑unders in a session.
Specific Drills for the Finish
“One‑arm‑up dive” – raise a single arm and dive early to practice the transition.
“Stride‑into‑underwater” – last surface stroke must launch the swimmer into the water rather than stopping.
“Reverse hyper‑extension” on the pool deck – build hip extension strength and improve body position during the dive.
Breath‑Holding / Hypoxia Management
Use of pulse‑oximeter on the finger to ensure saturation stays ≥ 98 % after underwater sets.
Gradual exposure: start with a 10‑second underwater effort, then add length as tolerance improves.
4. Biomechanical Analysis & Coaching Tools
Video Capture – side‑view, front‑view, and underwater footage to assess body alignment, kick mechanics, and streamline quality.
Weight‑Room Integration – $40,000 strength facility used to develop core, glutes, and hip‑extensor power.
Protractor for Ankle Flexibility – measure the angle of the foot‑to‑ground; goal is 180° plantar‑flexion for maximal dolphin‑kick amplitude.
Hip‑Extension Assessment – differentiate between hamstring vs. biceps‑femoris recruitment; ensure straight‑leg extension for efficient kick.
Isokinetic & Resistance Devices – ankle straps, pulleys, reverse‑hyper machines to load hip‑extension without altering technique.
5. Athlete Profiles & Results
High‑Performing Swimmers
13‑14‑year‑old Kansas backstroker (top‑5 nationally) who executed a dolphin‑kick finish at the Iska Meet.
Ohio State scholarship recipient, top‑5 nation in his age group.
15‑year‑old SoCal sprinter who logged a 12.7‑second 25‑m over‑under set (no prior specific training).
6’5” distance/ breaststroke swimmer who performed six consecutive over‑unders despite poor underwater skill.
Performance Gains from Underwater Emphasis
29‑to‑50 fly reduced to 26 seconds after underwater work.
103‑second 50 fly dropped to 59 seconds (14‑year‑old).
12‑second 15‑m underwater segment recorded with 98 % O₂ saturation.
6. Safety & Monitoring
Oximeter Use – check post‑set blood‑oxygen levels; pause training if saturation falls below 98 %.
Progressive Load – start with short, dry‑land breaths, increase underwater distance only when athletes report no light‑headedness.
Coach Observation – one‑on‑one supervision is preferred; a full team session only when coaching staff can maintain constant visual checks.
7. Coaching Philosophy & Collaboration Model
Triangle Model
Base (Team) – day‑to‑day work, shared resources, pool time.
Mentor (Da Vinci) – seasoned biomechanist/coach who guides technique and provides feedback.
Hypotenuse (Individual Autonomy) – swimmers independently practice, experiment, and refine skills outside scheduled sessions.
Cross‑Club Collaboration – coaches from various clubs share ideas and data to accelerate innovation.
Encouragement of Outside Learning – referencing Ferris Casabetti’s online video, David Marsh’s rule‑changing innovations, and other “outside” influences as positive evolution.
8. Application to Other Strokes & Overall Underwater Emphasis
Freestyle & Fly – over‑under drills applied, leading to faster times and improved kicks.
Breaststroke – hip‑extension focus improves pull‑out and streamline.
IM (Individual Medley) – underwater work in backstroke and breaststroke legs translates to better middle‑segment performance.
9. Practical Tips for Coaches & Swimmers
Start Early – have swimmers practice a 10‑second underwater segment before moving to longer distances.
Check Ankle Flexibility – use a protractor or a wall‑mounted gauge each session.
Maintain Streamline – keep hand‑to‑ear, avoid side roll; a quick “crossover” is illegal.
Use Simple Equipment – finger pulse‑oximeter ($10) and a protractor are low‑cost, high‑impact tools.
Gradual Progression – add 2‑3 m of underwater work each week, monitor O₂ saturation, and keep a log of times.
10. Future Outlook & Community Resources
Heavy‑or‑Not Weekly Webinar – hosted with ISCA, offering Q&A and deeper dives into technique.
Upcoming Events – Kevin Perry Invitational (backstroke finish test), Iska Meet, local club meets where the new finish is being trialed.
Continued Research – ongoing biomechanical studies to refine the velocity transition from surface to underwater and to optimize dolphin‑kick mechanics.