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Straight arm backstroke is okay… until you want to swim faster ↓ Many swimmers naturally try to pull with a completely straight arm underwater. And for beginners, that’s okay. But as you improve, swimming with straight arms limits your ability to hold the water and generate propulsion. Let’s fix that. ✅ S-shaped backstroke pull Backstroke starts with body rotation. 1️⃣ Rotate your body onto the side 2️⃣ Let the shoulder follow the rotation 3️⃣ Start catching the water 4️⃣ Bend the elbow naturall
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The high elbow catch is the foundation of fast freestyle ⚡️ If your elbow drops, you slip water and lose speed. If your elbow stays high, you hold water and move forward. Here’s how elite coaches teach it ⬇️ 1️⃣ Position from the entry Your elbow can only hinge, it can’t rotate. So if your hand enters flat or twisted, your elbow is already set to drop. 👉 Rotate the arm slightly inward so the elbow points out and up. That gets the elbow out of the way so the forearm can work. 2️⃣ The catch itsel
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Reach your arm forward - not sideways ↓ Your stroke loses length before the pull even starts. ❌ Wrong — placing the arm too far to the side After the hand enters: • The arm moves outward instead of forward • No reach through the shoulder • You stop the movement too early What happens: • Shorter stroke length • Less body extension • Harder to hold the water during the catch • Freestyle feels heavier and less efficient ✅ Correct — reach forward first After the hand enters: • Stretch the arm and sh
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It comes down to two things working together perfectly. As little drag as possible. And as much power and precision as possible on every single stroke. Here's what that actually means. 👉 Stay high on the surface. The moment your body drops, you're pushing water instead of gliding through it. Your head position controls everything here. Get it wrong and your legs sink, your drag increases, and every stroke becomes less efficient. 👉 Keep your legs inside the body line. Your legs should never dri
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