Tips for improving your backstroke from Rebecca Adlington who  won two gold medals at the 2008 Summer Olympics in the 400-metre freestyle and 800-metre freestyle, breaking the 19-year-old world record in the 800 meter final.

1. Keep your body flat like a plank. "Try to keep your hips as close to the surface as possible".
2. Use a 'flutter' kick.
3. Use a long fluid arm motion.
4. Breathe once per arm cycle.
5. Use the ceiling or clouds to keep yourself straight.
6. Accelerate your arm speed.

Happy Swimming!