Swimming COACHING MADE EASY

Swim 12 x 25mts with 20 sec rest after each length using two different strokes of your choice. Change stroke every 3rd length. Easy Effort.

Backstroke Catch-Up is executed with a two second pause once the opposite hand has met up with the other. Swim with one arm by your side or stretched out above your head. The drill will slow the stroke rate down in order to concentrate on the pull. A strong leg kick is needed.

Single Arm Backstroke will develop extra pulling strength and shoulder rotation. Concentrate on the pulling pattern with one arm at your side. Alternate 5, 10 or 15 metres with the right arm and 5, 10 or 15 metres with the left arm, lifting the opposite shoulder towards the chin as the arm recovers.

Streamline Kick. Kick on your back with arms stretched out down the pool hugging your ears. Place one hand on top of the other or interlock the thumbs to ensure a streamlined position. Ensure the chest is high and clear of the water surface with the hips held high. Do not sit in the water with low hips. Ensure the body is flat and high on the water surface to create good streamlining.

Double Arm Backstroke or Old English Backstroke will keep or increase flexibility across the chest. Watch the arms and hands recover over the water surface. As the arms recover the little fingers cut into the water first. Once the hands have entered the water exaggerate the drop of your elbows underwater before the hands and forearms push towards your feet.