Back - Advanced

• Advanced back crawl is for those who can swim quite a few lengths without having to stop for a rest.
• The idea is to make each stroke longer and more powerful.

STEP ONE

• To increase your power, introduce an "S" shape into your pull.
• Imagine there is a letter "S" lying on its side next to your body. The top of the letter "S" is near your feet.
• Once your hand has entered the water try to move it along the shape of the letter "S".
• As you push towards your feet your hand is moving down, up and down again.
• This is quite difficult to achieve and will probably be easier if you find a swimming coach who can help you with this particularly complex area.
• Once you get the hang of it, it will definitely improve the speed of your back crawl.

STEP TWO

• Your shoulders are very strong and can make a more powerful pull if you roll them a little bit more.

• This helps you to use the strong muscles in your shoulders, chest and back.

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