So in thinking of the combo drill from freestyle, backstroke, and backstroke to freestyle, it, there's a role that occurs. And we have to make sure that we understand the process of that role. So what I'm gonna do is I'm going to start by focusing on the position of going from freestyle to backstroke. And so I'm going to slow this down, it'll go, I'll have pauses in it, so you can see what happens. But as the stroke comes back for freestyle, I'm simply going to roll this shoulder over and look up to the sky. So it's a, it's a slow progression. But it's just like breathing only farther. And so I'm going to end up completely on my back this time. And what you're going to notice is that when I end up on my back, I'm initially going to practice this by having my face underwater. So I'm gonna plan on blowing bubbles out of my nose when I rollover. Because the problem with going from front to back for most people is that they pop up too high. If you pop up too high, you're going to be out of balance, you have to struggle for a couple of strokes. And it's not as pleasant of an experience. The other thing is that we really want to work on making sure that we're sneaking up to air that we're rolling overstaying as low as possible. And, and you know, really keeping that line going forward. So again, the secret or the trick is that as you roll from down to up, the head will still be very low to the surface of the water. In fact, in my case, I'm going to over-exaggerate a couple of times, and make sure that the water is completely over my face. And then a couple times I will go back and then lift up ever so slightly to make sure that I'm going directly to air. But when I do this exercise, I can tell you that I don't open my mouth immediately, because my goal here is to breathe as low as possible and to make sure my body line is stable. So even when I'm doing regular, I may not go immediately to air. So something to look at.

This time, I'm going to take the paws out and we'll make it flow a little bit more and as it flows a little bit more, the head should go pretty quickly directly to air rather than having the head down position. So we'll try this a couple times just with a little bit more consistency and flow.

So from down to up, making sure that the rotation is low, that the head position is low and you're rolling with the head in the same line. Not popping it up.


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Free Back Combo - Roll from Down to Up