Steps
Swim your usual backstroke. This part is crucial as you will be counting strokes. Since you are on your back, you will not be able to see if you are near the wall or not. If there are not flags hanging above your head, turn your head to a lane line and look for the last color block, that is were the flags would be. Swim backstroke from a few yards past the flags to pick up speed, and count your strokes as soon as your eyes pass the flags. This is how many strokes to a finish, subtract one for strokes for a turn.
Go back out past the flags, and start swimming backstroke towards the wall. Count your strokes from the flag until you get to the number you found in part one for turns. Then using your hand that is out of the water cross it in front of your body to roll over as if you were doing freestyle.
Continue to do a freestyle stroke and go directly into a turn as if you were doing freestyle.
When you come out of the turn, do not roll over as you do when doing freestyle, stay on your back, if you roll too much, you will get disqualified. Then continue swimming as normal.
Alternate Method: Bucket Turn
Follow the steps above to count your strokes, then swim into the wall at a normal pace.
When you reach the second to last stroke before you reach the wall, throw your arm backward and arch your back, flicking your abs and legs behind you if you need an extra push. This motion should look like an exaggerated butterfly kick performed on your back.
When your hand touches the wall, try to get your whole palm touching for as much traction as possible and pull your arm up to swing the rest of your body around. Your feet should hit the wall quickly and you will have a great deal of momentum with which to push off.
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