Backstroke — Glossary

Every Backstroke term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

Backstroke Flags (Equipment)

The line of pennants five metres out from each wall. Swimming backstroke it is your only early-warning system: from the flags on, you count strokes to the wall.

Body Position in the Water (Movement)

How flat and horizontal you lie in the water. Good body position saves more energy than any improvement to your arm stroke.

Pullout (Underwater Pull) (Cheat code)

The underwater phase after the start and every turn: one deep pull to the thighs, one dolphin kick, one breaststroke kick. The fastest stretch of any breaststroke length.

Sitting in the Water (Slang)

Poolside nickname for the most common backstroke fault: you fold at the hip and your seat sinks away — as if you were swimming on an invisible chair.

Streamline Position (Movement)

The fully extended body position after starts and turns — arms overhead, hands stacked, head between the upper arms.

Whip Kick (Movement)

The modern breaststroke kick: heels to the seat, feet flexed and turned out, then whipped back and together. The knees open no wider than your hips.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.

General

Terms from training theory that apply in every sport.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.