Double Arm Backstroke

Explanation: This drill is best done originally with fins in order to maintain body position.  When this drill is mastered with fins then swimmers can move on to no fins.

The goal of this drill is to enforce a Y entry instead of a center-line entry for backstroke. Both arms are pulling, recovering, and entering at the same time. The hands enter the water as if they are trying to shake hands with the water (more or less the two middle fingers hitting the water first). The entry position is slightly below center-line for both arms in more of a Y entry to enforce a high catch and more efficient pull. The focus of the pull is getting into the catch quickly, and following through to the recovery. The focus of the recovery is to come inside out (hands start close to the thigh at beginning and work out to the Y for entry).

Look Out For: Lazy hands and elbows. You want to make sure that your hands are nice and firm in the water and you work on getting your elbow and shoulders into good catch positions. Also look out for body position. You always want to keep your belly button and hips dry during this drill. Keep the head tilted back more than usual to help this out.

Enjoy!

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