📅 Day 1 – March 29th: Mastering Backstroke Technique

🔹 Break It Down. Build It Up. Swim Faster.

Backstroke is one of the most technical strokes, and small changes make a huge difference. We’ll break the stroke into simple, easy-to-master parts, focusing on:
✅ Kick Power & Bodyline – Creating a strong, balanced foundation.
✅ Rotation Efficiency – Using rotation to maximize speed & reduce drag.
✅ Pull Technique & Catch – Developing a smooth, powerful stroke.
✅ Full Stroke Integration – Putting everything together for effortless speed.

🔹 Session Breakdown 🔹

1️⃣ Kick Mechanics – The Foundation of Backstroke 🚀

Your kick is what keeps you balanced & moving forward in backstroke. Today, we’ll refine:
✔️ Ankle Flexibility – How loose ankles lead to a more powerful, efficient kick.
✔️ Upkick vs. Downkick Power – Using both directions of your kick for max speed.
✔️ Kick Timing & Consistency – Avoiding lazy legs and keeping constant propulsion.

🔹 Drills:
💥 Vertical Kicking: Teaching swimmers to kick with control and power.
💥 No-Board Kicking: Learning to engage the core & hips for stronger propulsion.
💥 Kick Count Control: Training swimmers to maximize distance per kick.

2️⃣ Rotation & Bodyline – Reducing Drag & Adding Power 🌊

Backstroke isn’t just about swimming flat on your back—it’s about using rotation to drive your stroke.

✔️ Why Rotation Creates More Power – How to engage your core & hips to move faster.
✔️ Head & Hip Positioning – Keeping a neutral head & stable core for a smoother swim.
✔️ Reducing Drag – Finding the best alignment for max efficiency.

🔹 Drills:
💥 Side-Kick Drill: Teaching proper rotation & balance in the water.
💥 One-Arm Backstroke: Isolating rotation & controlling stroke movement.
💥 3 Strokes & Glide: Helping swimmers hold an efficient position in the water.

3️⃣ Pull Technique & Stroke Timing 💪

Your pull dictates how much speed you generate. Learning to catch & pull correctly will transform your backstroke.

✔️ Early Vertical Forearm (EVF): The key to a strong, efficient pull.
✔️ Pulling with Purpose: Using the forearm & hand together for max power.
✔️ Timing & Rhythm: Finding the right balance between rotation & arm movement.

🔹 Drills:
💥 Sculling Drill: Teaching swimmers how to feel the water and catch more effectively.
💥 Dog Paddle Backstroke: Reinforcing high elbow positioning & propulsion.
💥 Single-Arm Backstroke: Isolating each arm for technique precision.

4️⃣ Full Stroke Integration 🔥

Bringing all the elements together to swim backstroke faster & smoother.

✔️ Synchronizing Kick & Pull – Creating a balanced, effortless stroke.
✔️ Breathing & Relaxation – Avoiding unnecessary tension for a fluid swim.
✔️ Fine-Tuning Efficiency – Making small but powerful adjustments to stroke mechanics.

🔹 Drills & Application:
💥 Slow & Perfect Backstroke: Focusing on precision & technique over speed.
💥 Stroke Count Drill: Teaching efficiency by counting strokes per lap.
💥 Tempo Trainer Work: Practicing stroke rhythm & pacing.

🎁 BONUS: Every swimmer gets a blueprint with key backstroke technique tips to review at home!

🏆 Why This Matters for You 🏆

Today, we’re not just swimming freestyle—we’re building the foundation of a faster stroke. By breaking it down into smaller pieces, you’ll be able to focus on what really makes you a better swimmer.

🔹 Takeaways from Day 1:
✅ A stronger, more efficient freestyle kick.
✅ A better body position & rotation to reduce drag.
✅ A powerful and smooth freestyle pull.
✅ A clear understanding of how all the parts work together.

🚀 Ready for Day 2?

Now that we’ve built the perfect stroke, it’s time to learn how to race it. Tomorrow, we’ll cover:
🏁 Starts & Breakouts – Exploding off the blocks with power.
🏁 Turns & Underwater Work – Carrying speed through every wall.
🏁 Pacing & Strategy – Finding your best racing speed for the 50, 100, and 200 freestyle.
🏁 Mental Focus & Race Execution – Building confidence for your next competition.

🚨 Don’t miss it! Day 2 is where we turn technique into speed and results!

📢 Spots Are Filling Fast – Secure Yours Today!

💰 $125 per session | 11:00 AM – 1:00 PM
📍 Location: St. John Bosco High School, Bellflower, CA
🎁 Includes a Catching Water Swim Cap & Competition/Nutrition Blueprint

📩 Sign up now 👇🏻

Questions?

We’re here to help! Contact us at info@catchingwater.us or +15623492231 for more details.

See you in the water! 💦🏊‍♂️🔥