Long-Axis Combo

This drill allows you to feel the similar rotation of backstroke and freestyle. Alternate four strokes of backstroke with four strokes of freestyle. Drive the rotation of your stroke with your hips. Keep a light easy rhythm: don't muscle the water.

Freestyle and backstroke are referred to the long-axis strokes, as you are rotating on the long-axis of your body (head-to-toe) while swimming. Hence, many of the same drills can be used for both strokes and/or combined into one drill. Backstrokers, IM'ers, and all "novelty stroke" specialists are encouraged to mix backstroke into freestyle sets. Backstroke and freestyle mix sets can make great low heart rate aerobic training sets.

Article Source: http://www.sportspracticedrills.com

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