Most swimmers are familiar with the classic Spin Drill for building hand speed during the entry and catch in backstroke. This week’s drill is designed to build hand speed as the hands EXIT the water on backstroke.

Having a successful pushoff in backstroke means being able to stay under water long enough to take advantage of your underwater dolphin.

Helping swimmers overcome a crossover in backstroke is a pretty standard job of coaches. Here’s a quick progression that helps some swimmers.

There’s more than one way to use your favorite piece of equipment. Flutter kick with a pull buoy will help you develop a smoother, faster backstroke (and freestyle).