Swimming: Dive

Catch-Up Backstroke is executed with a one or
two second pause once the opposite hand has
met up with the other. Swim with one arm by
your side or stretched out above your head. This
will slow the stroke down in order to
concentrate on the pull. Keep the legs kicking.

Double Arm Backstroke or Old English
backstroke will keep or increase flexibility
across the chest. Watch the arms and hands
recover over the water surface. As the arms
recover the little fingers cut into the water first.
Once the hands and arms have entered the
water, push the hands and forearms towards
your feet.

Dive
Stand firmly on the poolside with toes
around the front edge. Place hands to the
side or front of the legs; Hands & Fingers
will secure body position with body weight
very slightly forwards. Dive out down the
pool to full stretch; At the highest point of
the dive drop the head towards the water
s u rface, the whole body then enters
through the same point of contact on the
water surface which the hands, arms and
head has cut as if you were diving through
a hoop; Come out of this position and into
a streamlined position following entry into
the water in order for the body to become
streamlined. Hold a streamlined position
for a short time underwater and start a
continuous frontcrawl leg kick to maintain
speed. It is possible to find greater speed
whilst underwater due to good
streamlining and momentum. Ensure the
leg kick helps drive the body to the water
surface. Never dive into shallow waters.

Your Backstroke kick should start at your hips and finish with your toes creating a small amount of white water splash. The kick will develop good balance within the stroke and tone up the thighs.