To start building some rhythm into your backstroke, we’re going to start in the side balance position with one arm extended.

Make sure you have your eyes looking directly up and the lead palm will be facing up or slightly to the side.

Just as in the previous drill, first, initiate a recovery with the hand that’s held at the side.  

After the recovery hand starts to rise, then you can turn the lead hand and take a pull.

Stop in this position and count to seven, then repeat the same action to the other side.

These long pauses between the movements will allow you to review what just happened, and also plan on what you’re about to do.

Remember, recover the trailing hand FIRST, then after it’s started, take a pull with the other hand.  Stop in the balanced position, review, and count, then repeat.

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7-Count backstroke