When doing any single-arm backstroke drill, the primary focus is timing. The hip and hand are the key players. Try to make a connection between the hand entering the water and the hip rotating DOWN. When you connect these two actions, you enhance your rotational force and increase the effectiveness of every catch and pull.

Great timing also involves making a smooth transition between one arm and the other arm. When you’re ready to switch arms, the stroking hand enters and the “resting” hand IMMEDIATELY lifts out of the water. The recovery and pull are smooth and unrushed…and are connected to the rotation of the hips and torso.

This drill can be performed with any combination of stroke cycles. The most common patterns are 2 Left/2 Right…or 3 Left/3 Right. Whatever pattern you choose, keep the transition between the arms smooth, connecting hip and hand on each stroke.


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Single-Arm Backstroke – Alternating Arms