Access and download the USA Swimming Rule book as you work through the course and for future reference.
Note 3/2023: USA Swimming added the bold text below to the Backstroke Stroke: “The swimmer shall push off on his back and continue swimming on the back throughout the race. Some part of the swimmer must break the surface of the water throughout the race, except it is permissible for the swimmer to be completely submerged during the turn and for a distance of not more than 15 meters (16.4 yards) after the start and after each turn. By that point, the head must have broken the surface of the water. Additionally, once some part of the head of the swimmer has passed the 5 meter mark (long course and short course meters) or 5 yard mark (short courseyards) immediately prior to reaching the finish, the swimmer may be completelysubmerged prior to the touch.”
See “Additional 2023 Rulebook Changes” on USA Swimming’s Rules & Policies page.
Note: If you have signed up as a member of a league and/or team, your administrator may have access to your course progress in order to verify your certificate.
This course is designed to inform and test your knowledge of proper Stroke and Turn techniques. You must complete all learning exercises, pass the Readiness Quiz (passing score of 80%), and fill out the course evaluation. You may stop at any point and return to the site at a later time.
Begin by clicking on an exercise title below!