Backstroke with face above the surface.
Focus on keeping the body flat, the legs kicking, and the spine straight. Arms should be controlled.
Testable goal:
Swim back crawl for about 8 body lengths without hesitation or pausing. Body should be straight and arms moving in a coordinated fashion.
The face should not be slipping underwater or the butt dipping in a “V” position.
Bonus Goals:
- Strong kick throughout.
- Accurate hand positions during the recovery (thumb, hi, pinky, push).
- Hip rotation to match arm movements.
Activities to achieve this goal:
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Challenges to achieve this goal:
Challenges are like games but with less moving parts and quicker.
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Challenge:
Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head was; remaining on your back the whole time.
Final Test: Swim backstroke well for at least 8 meters. Should be consistent, coordinated, and relaxed.