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Backstroke Spin Drill
The best backstroke drill but probably my least favorite is Spin Drill. It works on my weakness, which is getting my hands to enter the water more aggressively.
If you have a tendency to let your hands sit on the water, Spin Drill will take care of that.
Actually, this should be called Sitting-Up Drill. What I try to do is sit up and throw my head from side to side to get more rotation into the drill.
This is a very good drill for backstroke, but you shouldn’t do more than a 50 of it. Some people will do 200s of spin drill but that defeats the purpose. You can do a good, quality spin drill for only a 25 or 50.
Then follow it up with regular backstroke, focusing on an aggressive hand entry and immediate catch.