Breakwater Freestyle 2 - Session 8:
Long-Axis Posture

Improving your posture will do more than anything else to improve your swimming. One way to improve your long-axis posture is to swim both of the long-axis strokes. Look at the alternating sequences to the left - the man is swimming freestyle and the woman is swimming backstroke.

See the Backstroke Basics page for more details about the stroke, and reasons for learning it.

Posture, Line, Balance Drills

Perform each drill four times as follows: 25 drill, rest for just a couple of seconds at the wall, then swim 25 freestyle, hard.
Take 30 seconds rest after each hard freestyle length.

• Back-Front-Back Balance
• 4X90 Balance Drill
• Backstroke Rotational Kicking (kick only, arms at sides)
• Freestyle Rotational Kicking

Backstroke

Swim backstroke 25, then freestyle 25. Perform the backstroke length with the same focus four times (as below). Rest for a few seconds at the wall, and then swim 25 freestyle hard.

Backstroke focus (4 lengths each):

• Thumb out, pinky in
• Scrape your cheek
• Catch with your elbow out front
• Finish the stroke quickly

4 Back 3 Free Drill

To do this drill, perform four backstroke strokes, then rotate to freestyle position and do three freestyle strokes. Breathe only during the backstroke.

Video - will focus on body position while doing the 4 Back 3 Free drill.

Back to the Freestyle 2 program page.