Multi Sport

Back alternate arm:

Swim one arm Backstroke alternating 3 strokes with the left arm, 3 strokes with the right arm, followed by 6, 9 or 12 full strokes.

Goals:

Feel the catch of water with your hands during the stroke;

Feel the movement of the shoulder that is recovering;

Maintain body position;

Integrate these drills in the full stroke.

Back catch-up 180:

Swim Backstroke and catch-up with your arm at the point of entry.

Goals:

Stretch your hands far ahead and far behind to maximise the catch of water;

Maintain body position.

Back catch-up 90:

Swim Backstroke and catch-up with your arms half way through recovery point, which is 90 degrees above the water surface. Touch your hands while at 90 degrees.

Goals:

Stretch your hands far ahead and far behind to maximise the catch of water;

Pay attention to the shoulder rotation.

Back explosion:

Start on your side, one arm extended overhead, the other by your side. Count 3 or 6 Backstroke kicks, followed by 3 or 5 full strokes of Backstroke, fast.

Goals:

Stretch your hand far ahead to maximise the catch;

Increase the ability to accelerate the stroke.

Back kick cup:

Kick Backstroke with a cup on your forehead, arms above head or sculling by your side.

Goal:

Keep head steady.

Back kick fins:

Kick Backstroke with fins.

Goal:

Increase water pressure on your legs.

Back kick roll:

Kick Backstroke, arms extended, one over your head, the other by your side; roll the shoulders of the arm by your side.

Goal:

Feel the movement of the shoulder that is recovering.

Back kick rotation:

Kick Backstroke with your arms placed by your sides, rolling your shoulders side to side, every 6 or 12 kicks.

Goal:

Focus on rotation of shoulders.

Back kick side:

Kick Backstroke on your side with lower arm extended above your head.

Goal:

Feel water pressure on your feet.

Back lane rope:

Swim Backstroke while pulling on the lane rope.

Goals:

Increase the power of the arm;

Stretch the stroke.

Back one arm:

Swim Backstroke with only one arm exaggerating the roll of the opposite shoulder, bringing it out of the water.

Goals:

Feel the movement of the shoulder that is recovering;

Feel the catch with your hands while pulling;

Improve body alignment.

Back recovery:

Practice inhaling while right arm is recovering. Can also be done with left arm.

Goal:

Synchronise breathing with stroke cycle.

Back rowing:

Start by positioning yourself on the side of your extended arm, the other arm is also by your side: count 6 kicks, roll on the other side while taking a stroke with the extended arm. Repeat with the other arm.

Goals:

Stretch your hands far ahead and far behind to maximise the catch of water;

Exaggerate shoulder rotation.

Back spin:

Starting in a sitting position, spin your arm while slowly returning to the supine position.

Goals:

Increase the ability to accelerate the arms;

Increase shoulder mobility;

Maintain your body position.

Back two arms:

Swim Backstroke with both arms pulling and recovering simultaneously.

Goals:

Stretch your hand far ahead and far behind to maximise the catch of water.

Both hands should give you the same feeling.

Back vertical:

Kick Backstroke in the vertical position.

Goal:

Feel water pressure on your ankles and on your feet.

Back waiter:

Swim Backstroke with a cup balanced on the forehead.

Goal:

Keep head steady.