Catch Ups:

�  Swim normally but keep your hand in front of you during the extension

�  Wait for your recovery arm to enter the water at the same location your other hand is

�  This drill will increase your stroke length, allowing the swimmer to travel further with fewer strokes, thus having better endurance while swimming the same length

2 Seconds at 90

�  Hold the hand at 90 degrees during the recovery phase

�  Make sure the palm is out and the pinky finger enters the water first

�  This improves overall body rotation and increases the swimmers balance in the water

�  Increases body strength and allows focus on leg kick and underwater pull

One Arm Backstroke

�  Keep one arm at your side while swimming the backstroke per length [swap arms when you finish one length and use the other arm]

�  This increases body rotation and increases arm strength and endurance as you’re only using one arm to pull

�  Kicking is also emphasized as you have more time between each pull – you have to build up your kicks in order to stay afloat

Backstroke Kicks

�  Keep your hands in an arrow position and face the ceiling of the pool/the sky

�  Kick continuously until you reach the other side of the pool and then repeat

�  The legs should be straight, knees should not be too bent

�  This builds up on muscular endurance in the legs as well as building up speed and feel for the water while doing backstroke

Diving:

�  Place your arms in front of you and hold the side of the pool/backstroke starter bar

�  Squat: Pull your legs up so your buttocks hangs out over the water

�  When ready, throw your arms, head, and body back as hard as you can [tilt the head so you are looking backwards]

�  Make sure your back is arched above the water

�  Repeat