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Swimming: Backstroke - Top Tips

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Streamline Kick. Kick on your back with arms
stretched out down the pool hugging your ears.
Hold a small float or place one hand on top of
the other 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 high on
the water surface to create good streamlining
with head looking upwards.

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OFTEN USED WITH...

Dive:

Kick Dolphin Legs whilst on your side. Stretch
one arm down the pool above the head holding
the top of a small float, keep the other arm by
your side. Keep your feet together as you kick
to opposite sides of the pool. This will help
increase flexibility in your shoulders as well as
condition the legs.

Dive

Dive:

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 and arms have entered the
water, push the hands and forearms towards
your feet.

Dive

Strength:

Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x
50mts BC with 20sec rest after every 50mts
plus 60sec rest after each stroke.
Strong Effort.

Strength

Frontcrawl - Drills:

Frontcrawl Shoulder Touch Drill. Touch your
shoulder with one hand before it enters the
water. Keep your legs kicking strong as your arms
move slowly forward. This will ensure the elbows
are always higher than the pitch of the hands.

Frontcrawl - Drills

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