Freestyle 101

Seven-Count Backstroke focuses on timing -- learning when to move your arms to take advantage of the natural rotation of the body.

Start by kicking gently on your back, with one arm extended and one arm at your side.   and with the body tilted slightly.  After 7 or 8 kicks, lift the bottom hand...just like you did in The Wave...then switch to having one arm extended on the other side.  This position is called Extended Balance.

Kick gently for 7 or 8 kicks, then lift the bottom hand...and switch to Extended Balance on your original side.  

The key focus point of this drill is to move the bottom hand first.  Raise it 6 to 10 inches above the water BEFORE you start to pull with the arm that’s extended.

As you lift the bottom hand, stay long and horizontal with the extended arm.  Once the bottom arm is above the water, start to push water toward your feet with the extended arm until you end up in Extended Balance on the other side.

Hold this extended position while you check your body position.  Are you kicking gently?  Are you tilted just slightly to one side?  Are your eyes looking directly up?  Is your lead arm extended with the back of the hand resting on the water, palm up?  

Once you know your body is in a long, balanced line, lift the bottom hand and repeat.  Keep your head motionless as you switch from side to side.

Many beginning swimmers tend to do what this swimmer does...which is pull with a straight arm.  This can make you bounce a little bit, and give you a choppy stroke.

To smooth out your stroke, try to pull with a bent arm.  The arm is straight as it enters the water, but then the elbow bends and the swimmer pushes water toward her feet with the forearm and palm.  

Practice until you can switch sides smoothly, taking 7 or 8 kicks with the arm extended on each side.

When you’ve mastered 7-Count Backstroke, you can progress to 5-Count Backstroke, taking 5 or 6 kicks on each side...

...then take it to 3-Count Backstroke, which is a normal backstroke with 3 kicks on each armstroke.  Keep your rhythm smooth and steady as you reduce your count.

A final focus point is the hands.   Good technique is to lift the hand THUMB FIRST as it exits the water...and to be PINKY FIRST as the hand enters the water.  Practice by saying to yourself, “Thumb out...pinky in.”  This allows your hands to slice through the water with minimal resistance.

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7-Count Backstroke