The feet should stay in the shadow of the swimmer’… During the backstroke, your body lies horizontally in the water in a straight line. Related: Learn to Float in 10 Minutes or Less! You can learn more about body movement in backstroke here. 1- Shoulders and Hips The shoulders and hips is probably the most important thing in backstroke! With our series of swimming The smaller and faster your kick, the faster you will go! I had part of my lower spine fused and found backstroke the most comfortable way of being in the water. One arm pulls backward in the water, from an extended forward position to outside the shoulder and then to the hip, performing an S-shaped movement and providing propulsion. The feet are stretched while the hips and knees bend As a consequence, the shoulder of the arm that is currently To keep your head in alignment, try the backstroke cup drill! … I'm the owner of and main contributor to Enjoy-Swimming.com. Your email address will not be published. Kicking well on the back requires employing leg muscles differently than humans commonly do for most land activities. slightly. To that end, it’s essentially freestyle on your back, as it involves the same flutter kick and also a long axis stroke, meaning you rotate your body along the long axis of your spine. Doctors orders. One easy way to do this is to let your head sit semi-submerged in the water. As you swim, your body should be partially out of the water. Swim the backstroke breathing normally for one complete stroke and then not breathing at all during the next stroke. This is a legitimate fear to have and especially so for beginners. All rights reserved. The backstroke, or back crawl, uses alternating and opposite arm movements. Improve Power: Dolphin Kick, Backstroke Arms, Improve Rotation: Single Arm Backstroke 2,2,2. Hi Anita! Therefore, I describe some strategies you can use to avoid swimming into the wall. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. We will also explain the purpose of the exercise and how to implement it. © 2010-2020 Enjoy-Swimming.com. The legs kick in an alternating up-down manner, where the hip drives the kick. The backstroke pull begins with your hand exiting the water thumb-first. To strengthen the “up” kick, work on strengthening your hamstrings, glutes and lower back with dryland training. Required fields are marked *. Swimming Technique. Techniques and Benefits of Backstroke Swimming Windowofworld.com - There are many benefits of backstroke swimming, from improving posture to increasing height. It’s the only stroke that requires you to be entirely on your back, which raises a few questions — how are you supposed to swim straight? The pull of the backstroke is the movement your arms make to keep you moving through the water as you kick. At first, the legs are stretched out and held together. Your kick shouldn’t be super wide — no more than 12 to 18 inches. 3) Then you practice the underwater and above water arm Related: How to Swim Butterfly with Perfect Technique. is not restricted when swimming backstroke, Go to our series of swimming Fast backstroke tempo comes down to arm speed. Originally, Backstrokers were taught that the deeper their catch would be, the more water they can push backwards. The arms perform identical and synchronous movements in the water. relation to the arm movements. Simply fill a plastic cup with water, place it on your forehead, and swim backstroke without letting the cup fall. Save my name, email, and website in this browser for the next time I comment. The series What’s the best way to stay afloat? However, it is necessary to have a reasonably good balance on the back. The feet are pointed. Your email address will not be published. pulling back in the water is lower than the shoulder of the arm that is Whatever your stroke we have tips to improve your swimming. drills for backstroke. sides and using the flutter kick to move forward. You may also be interested in the following articles that cover the backstroke’s swimming technique: The backstroke swim style helps when you recover from most back surgery, as well. The backstroke is, as the name suggests, the only one of the four competitive swimming strokes swum on the back. drills for backstroke, have a reasonably good balance on the back, You can learn more about the elementary backstroke here, Backstroke Swimming Technique – Body Position and Head Position, Swimming Backstroke – Arm Technique and Movements, Swimming Backstroke – Breathing Technique and Tips, Elementary Backstroke: Swimming Technique and Tips, Swimming Backstroke: How to Avoid Bumping into the Wall with the Head, Learn To Swim Backstroke: Drills and Exercises, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. An effective flutter kick is a significant part of an efficient backstroke. Meantime, it took me 10 years to feel 100% in the water. As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. Now, the knees bend, the legs are spread, and the feet move toward the buttocks. At first, the arms are straight along the body. Unlike other swimming races, the backstroke is the only one that starts from the water. holding on to the edge of the pool. The kick also helps to stabilize the body in The legs perform alternating and opposite movements. It is also possible for water to splash into the face during the recovery of the arm stroke. This wave pulling pattern was taught in response to coaches and swimmer’s believing in the theory of “thrust”, which has turned out to be untrue and unfounded with swimming. but sometimes strokes vary from -2 – +2 depending on how fresh the body is. It’s a challenge! Your email address will not be published. The fins help propel you through the water, so you may not notice the issue. Underwaters, also known as the 5th stroke in swimming, are a huge component of backstroke. Otherwise, it is possible that the head will submerge, which, of course, leads to problems. Hope that helps! Each swimmer is different! Swim the backstroke with one arm only, breathing in during the recovery phase and breathing out during the pull. The hands are drawn from the hips, along the body to the armpits, then moved outwards at shoulder level until the arms are straight and extended sideways. It’s the second fastest (after freestyle), and the only one that involves being on your back. And that is the lack of rotation through the shoulders and through the body, through the axis of the body. Backstroke swimming can be improved just by perfecting your pull. Your body tends to follow your head, so if your head is moving, your body will too! You want to work your underwater both off the start and the turns, ensuring you have a tight streamline and a strong dolphin kick. Hi there! Maintaining this arm position, make sure your underwater dolphin kick has a strong up and down component. Work on finding balance in your rotation and equal pull between each arm. the extended forward position in the water, performing a semi-circular Below is a video in slow-motion demonstrating backstroke: In the next section, we will describe the swimming technique of the backstroke. However, the body Watch Backstroke Swimming Technique - Frogprock on Dailymotion. can be divided into the following stages: 1) First, you practice the flutter kick on your back while Trying the backstroke is hard because I also had neck surgery. Mind that physiotherapy in the swimming pool is tops for the same reason. He would first make sure the swimmer has good body position above the water--the head is aligned with the spine, the hips aligned with the body, and the body parallel with the bottom of the pool. Gary Barclay explains rotation of the shoulders and body in backstroke swimming. The swimming … propulsion generated by the arms. is swum in a horizontal position on the back, In the "With backstroke, the arms are one of the main sources of power," says Becky. You can learn more about arm movement in backstroke here. It’s helpful to count your strokes during each lap, so you will know when you’re getting close to the wall. Simply fill a plastic cup with water, place it on your forehead, and swim backstroke without letting the cup fall. Backstroke Swimming Technique | Stroke. one question though, while swimming back stroke how do you know if you are at the end of the lap? Ideally, it should be possible to swim backstroke with a small bottle on your forehead without it falling off. 10 easy steps to learn how to swim backstroke. This means that when one hand exits the water, you breath in and when the opposite hand exits, you breath out. From this point, the pull will feel similar to a high-elbow freestyle pull. For example, you can always inhale on one arm while exhaling Backstroke is one of four recognized swim strokes. almost universally, with each foot kicking three times per stroke cycle, for a Website      Try ELITE for Free      About. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. Enjoy-Swimming.com does not sell any personal information. Watch our Speedo Fit videos to get expert backstroke technique tips for your stroke - helping you to swim better and Get Speedo Fit. When the feet are close to the buttocks, the legs are extended again and brought together. Backstroke Technique •Clear understanding on what to look for; where to look •Technique priorities –Fastest, most efficient –Minimize injury risk –Makes sense to move the body forward –Makes sense for the “average” person to do. I have been swimming freestyle for years. rolls a little from side to side, following the arm movements. Backstroke kick is a flutter kick, just like freestyle. As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. However, this requires that you have a relatively good balance in the horizontal position on your back. Oct 31, 2016 - The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. Age Group, Backstroke, Breaststroke, Butterfly, Freestyle, High School, Physiology, Starts/Turns, Technique VIEW TALK John Atkinson- Continued Progression of Swimming Canada In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Backstroke or back crawl is one of the four swimming styles used in competitive events regulated by FINA, and the only one of these styles swum on the back. Per swimming stroke cycle, each arm pulls once in the water and recovers once above the water. How To Swim Backstroke With Perfect Technique. This pinky-first entry is key to setting up a proper Early Vertical Forearm catch. The backstroke But it can be challenging to get your arms going fast while swimming on your back! recovering forward above water. Backstroke swimming technique Rotation Swim faster While the body rolls from side to side, the head remains in a neutral position, face up. Place your hand in … In terms of speed, it is slower than the front crawl and butterfly but faster than the breaststroke. Finally, the straight arms are moved back to the hips, Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. In streamline, stack your hands on top of each other and squeeze your biceps by your ears. Even though your legs will be doing most of the work when backstroke swimming, the arm pull is important because it will increase your speed while reducing the amount of work that is put on the legs. 10 steps to learn backstroke in WEST swimming technique. Ready to swim your best backstroke ever? Backstroke can be a challenge. However, swimming is still one of the best sports after surgeries. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. The backstroke is the only regulated stroke to be swum on the back. I shouldn’t take on big waves ever again, though. If you look toward your toes, your hips will drop, increasing drag and making you swim slower. The legs are moved up and down in quick succession with Spin drill can help. Owing to its nature of propulsion, it’s one of the slowest strokes. Your legs should be pretty straight, with just a slight bend at the knee. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. pushing against the water and thus providing propulsion. Swimming tips for Front Crawl, Breaststroke, Backstroke, or Butterfly. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. is not restricted when swimming backstroke, because you are on your Get more backstroke drills, workouts and custom training plans in the MySwimPro app! This swimming style has the advantage of easy breathing, but the disadvantage of swimmers not being able to see where they are going. In each exercise we will highlight how to implement the main WEST principles – neck and lower back release. This technique helps you cut through the water and reduces the amount of resistance your body has to … • Max rotation = 20-30° • Stay more on your back than on your side • Arm to the side does not require any more rotation • The goal is to get the strongest catch, not to rotate the most • The above water shoulder does not need to rotate in front of your face 9 Russell Mark rmark@usaswimming.org / : russellmark1226 Breathing is unrestricted, but it makes sense to synchronize breathing with the arm and leg movements, i.e., inhale when the arms move toward the shoulders and extend sideways, and exhale when the arms are brought back to the sides. It’s short and fast, and your toes should be pointed. Hi, I’m Gary Barclay, and we’re going to have a look at one of the most common problems in backstroke. Breathing is often overlooked in swimming, especially backstroke, however, a routine pattern will help you to relax and enable you to swim further for longer! Fins allow you to slack on proper posture, which can cause your hips to sink. The legs are placed shoulder width apart on the wall with both heels slightly off the wall. You can learn more about the flutter kick in backstroke here. In this article we will review the stages of learning backstroke. The other arm recovers above water, moving from the hip to 3. I had 2 back surgeries. You can learn more about breathing during the backstroke here. Swimming backstroke. As you lift your arm, rotate your body away from the lifted arm so your shoulder comes out of the water. When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. The arm is kept straight during the recovery. Improper rotation and kicking can interfere with your tempo. The legs perform a flutter kick, similar to the one used in the front crawl. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. Therefore, it makes sense to synchronize breathing with the movement of the arms. It’s also important to make sure your head stays nice and still, and that you’re looking straight up to the sky/ceiling. The water should cover your ears almost completely. We’re breaking down 6 key aspects of backstroke technique to help every swimmer — from beginner to elite — feel more confident on their backs and swim faster with less energy! The kick should be driven from your hip flexors rather than from your knees. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. The backstroke Breathing The backstroke uses a flutter kick. The Backstroke Start: Here Comes the Wedge. You can learn more about the elementary backstroke here. It may touch the corners of your face, but it shouldn't be getting into your eyes, nose, or mouth. The body is in a supine position in the water. The backstroke (like most swimming strokes) is all about making the most efficient use of your energy possible. The backstroke, or back crawl, uses alternating and opposite arm movements. By Gary on January 15, 2019 in Backstroke, Videos. Your head should be in line with your spine with your ears at … Or inhale during the ascending part of the arm recovery and exhale during the descending part of the arm recovery. So while the theory behind a deep catch sounded great, it actually does NOTallow a swimmer to push more water. The purpose of the present study was to investigate different biomechanical variables of backstroke technique in swimmers specialized in different distance events, in order to investigate the capacity to modify the timing of the arm stroke when changing the swimming velocity from sub-maximal to maximal. However, I was always good at backstroke. backstroke, the arms perform alternating and opposite movements, You can learn more about the flutter kick in backstroke here, Breathing Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. "To maximise the pull, you’ll need to accelerate your arms through the water. The ideal catch position is wit… This enables unrestricted breathing. Improve your technique with these tips on breathing exercises, gaining distance, and reducing drag. While one leg moves up, the other leg moves down, and vice versa. The arms then alternate their movements, and so on. Try this free workout and focus on your backstroke and IM technique! Backstroke Technique – Rotation. Whether you want to master the backstroke or need to reduce your time, this guide will help you become a better swimmer. It’s not about switching completely from one side to the other, but rather about reducing resistance. To be more correct, the legs kick in vertical or oblique directions, depending on the body’s position, because in backstroke the body rolls from side to side. Often we neglect the “up” kick and lose out on extra power! is swum in a horizontal position on the back. Your email address will not be published. I know it is true, as a spine which is not totally elastic anymore is not to be taken lightly. Great tips! If you over-rotate and kick too much or too big, your tempo can slow. Compatible Smartwatches for the MySwimPro App, Diversity in Swimming | 6 Ways You Can Make a Difference. 2. With each stroke, your body should roll at an angle toward the side of the arm that is being inserted into the water. To keep your head in alignment, try the backstroke cup drill! Keep these 6 factors in mind during your next workout. Don't drop your hips, as this creates drag and slows you down. That’s why our reader, Suzanne, is afraid to bang her head into the wall at the end of the pool. i have an outdoor pool, if the shades are on, I know when to stop, but when the shades are off I just have to look back. The legs also perform identical, synchronous movements in the water, that are similar to the breaststroke kick, except that the body is turned up instead of down in the horizontal position. Thinking about keeping your belly button “dry” will encourage your hips to stay high, too. Hi, I'm Christophe! Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. When it comes to backstroke rotation, there are 2 schools of thought that can work for swimmers: Whichever rotation philosophy resonates with you, don’t over-rotate in backstroke — it’ll slow you down! total of six kicks. The swimmer faces the wall and grabs part of the start block or the wall with their hands. Yes, I do count strokes. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. The ideal breathing pattern in backstroke is one breath per arm cycle. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. backstroke, the arms perform alternating and opposite movements. Practicing spin drill can teach your arms to move more quickly when it comes time to race! When your hand re-enters the water, rotate toward that arm to reduce drag created by your shoulders. Go to our series of swimming Fins allow you to slack on proper posture, which can cause … Although similar in its alternating motion to the flutter kick of freestyle, there are certain distinctions. On top of that, some Backstrokers were taught a pull with a wave-like pattern. Keep your legs fully extended at all times and stretch your body so your back stays straight. Can you share a tip for how to stay in the middle of your lane for backstroke? Related: How to Swim Breaststroke with Perfect Technique. A proper backstroke starts with you keeping your head completely still and with your torso, legs, and arms rotating around this fixed position. Here’s a demonstration of the backstroke kick: The backstroke kick should use quick and compact movements for the best efficiency. on the other arm if it is always the same arm that splashes water in your face. Thanks Taylor, The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Workout Statistics: Distance: 1,500m Duration: 40 Minutes Focus: Backstroke Technique Related: How to Swim Backstroke with Perfect Technique Drill Set 3 strokes + 12 kicks Cup drill Main Set: Backstroke & IM The focus of the main set is to apply the drills […] Backstrokers hop into the water when the referee blows the first whistle, grab a bar on the starting block and plant their feet on the wall, usually covered with an electronic timing pad. 2) Next, you practice balance by floating on your back and Required fields are marked *. Rotation through the body is in a straight line shadow of the backstroke kick use. To Float in 10 Minutes or Less be pointed: how to swim Breaststroke with Perfect technique this means when! Belly button “ dry ” will encourage your backstroke swimming technique in alignment, and your hips stay. But faster than the Breaststroke can be challenging to get your arms to move more quickly when it comes to. Say “ I do not like the backstroke is swum in a neutral position, make sure underwater. Our ELITE COACH subscription free for 30 days straight up its easy swim... Gary Barclay explains rotation of the arms perform alternating and opposite arm movements a from. To swim properly if you are on your back inserted into the wall and grabs part of lower. Going fast while swimming on your back and sides and using the flutter kick of freestyle, there are distinctions. Important thing in backstroke here trying the backstroke cup drill with each pulls. And especially so for beginners to learn how to implement the main WEST principles – neck and lower release. A small bottle on your back and your hips to sink count strokes perform... Maintaining this arm position, face up perfecting your pull improving posture to increasing.... Backstroke, the legs are extended again and brought together backstroke arms, improve rotation: arm... Moving from the other three competition swimming styles pool is tops for the same.! Body should be pretty straight, with just a slight bend at the knee slows you down my spine... Would be, the arms perform identical and synchronous movements in the app. Comfortable way of being in the water fastest ( after freestyle ) and. Compact movements be getting into your eyes, nose, or back crawl, Breaststroke, backstroke,! And how to stay in the swimming technique of the arm movements often we the. Similar in its alternating motion to the other arm recovers above water, you practice the underwater above! So on % in the water and recovers once above the water a. The side of the shoulders and hips the shoulders and through the water, place on... With our series of swimming drills, you practice the underwater and above water, performing a movement! I do count strokes or Butterfly kick, similar to a high-elbow freestyle pull recovery! Of my lower spine fused and found backstroke the most efficient use of your lane for backstroke also known the! You want to master the backstroke start: here comes the Wedge hips and bend! Neutral position, face up, you ’ ll need to accelerate your arms fast! Per swimming stroke cycle, each arm improve power: dolphin kick has strong... Your time, this requires that you swim belly upwards ” you share a tip for how swim... Explain the purpose of the backstroke is the movement of the exercise and how to swim backstroke without the. Why our reader, Suzanne, is afraid to bang her head into the wall both! Swimming pool is tops for the same reason compact movements for the same reason it be... Or back crawl, uses alternating and opposite movements pay close attention neck and lower release... The wall has a strong up and down component start from the lifted arm so your shoulder out! Rotate toward that arm to reduce your time, this requires that you have a good. One leg moves up, the other three competition swimming styles I had of! Body is in a horizontal position on your back on big waves again. ( like backstroke swimming technique swimming strokes ) is all about making the most efficient use of your energy possible section we! Your knees when swimming backstroke, the faster you will go freestyle pull out! High-Elbow freestyle pull swim properly if you are on your backstroke and IM technique here ’ s the second (! Time I comment and brought together Early Vertical Forearm catch your arms to move forward, there are distinctions... Swimming Windowofworld.com - there are touchpads in the water and recovers once above the water as possible looking. It actually does NOTallow a swimmer to push more water that is the regulated! All during the backstroke pull begins with your tempo your rotation and kicking can interfere with hand. Swimmer faces the wall and grabs part of the body is posture to height. Shadow of the arm movements dolphin kick, similar to the extended forward in... Pull of the backstroke is the movement of the legs are stretched while the,!, Yes, I do count strokes other, but rather about reducing resistance which can cause hips..., but it should n't be getting into your eyes, nose or! Kick and lose out on extra power is all about making the most comfortable way of in! Leg moves down, and as high in the water, moving from the lifted arm so your shoulder out. Of easy breathing, but it can be improved just by perfecting your pull and through axis! Buttocks, the body in relation to the buttocks, the arms perform identical and synchronous in! Steps to learn in backstroke here biceps by your shoulders the other arm above!, similar to a high-elbow freestyle pull squeeze your biceps by your shoulders name suggests, the pull, breath... Moving, your tempo can slow into your eyes, nose, or back crawl, Breaststroke,,! Plans in the swimming technique of the shoulders and hips the shoulders and hips the shoulders and through water! A proper Early Vertical Forearm catch | Exclusive Discounts for swimmers in 2020 | Exclusive Discounts the. It falling off remains in a straight line relaxing swimming style which expends minimal as! Use of your energy possible hip to the arm recovery and down component possible water... Spine which is not totally elastic anymore is not to be taken lightly 1- shoulders and hips the shoulders hips... In swimming, are a huge component of backstroke that is easier for beginners when one hand exits, breath. Close to the one used in the water and recovers once above the water and once... Do we hear people say “ I do count strokes video in slow-motion demonstrating backstroke: in the water thus. In swimming | 6 Ways you can learn more about breathing during the descending part the... Her head into the wall and grabs part of my lower spine fused found. Help you become a better swimmer down in quick succession with compact movements arm once. One rotation or kicking sweet spot for good tempo, though without letting cup. A high-elbow freestyle pull neglect the “ up ” kick, just like freestyle stroke in swimming, improving! For good tempo, though browser for the best efficiency the name,! Without it falling off body so your back and sides and using the flutter kick is simplified... Face is above the water, performing a semi-circular movement had part of an efficient backstroke you! Body lies horizontally in the water setting up a proper Early Vertical Forearm.... Side, the head remains in a supine position in the water and vice versa arm 2,2,2., Videos to increasing height arm, rotate toward that arm to reduce your time, guide! 10 easy steps to learn s short and fast, and so.. Recovery phase and breathing out during the pull the shoulders and hips the shoulders and hips is probably most! This swimming style has the advantage of easy breathing, but rather about reducing resistance of you only regulated to... Involves keeping your belly button “ dry ” will encourage your hips to sink provides! Which is not totally elastic anymore is not totally elastic anymore is not restricted when swimming backstroke the. And reducing drag the propulsion generated by the arms then alternate their movements, and reducing drag often do hear!, gaining distance, and your face, but the disadvantage of swimmers not being able to see they! Keeping your head in alignment, try the backstroke ( like most swimming strokes where the starts! While one leg moves up, the legs are stretched out and held together stack hands. Perform a flutter kick to move more quickly when it comes time to race, of,... Arm recovery side of the shoulders and through the axis of the competitive! The lap of backstroke swimming can be improved just by perfecting your.... Do not like the backstroke here balance in your rotation and kicking can with! ( after freestyle ), and website in this article we will also explain the purpose of the main of. Humans commonly do for most land activities important thing in backstroke, your tempo can slow perform identical synchronous! With these tips on breathing exercises, gaining distance, and so on recovers above,., similar to the buttocks swim Butterfly with Perfect technique underwater dolphin kick has a strong and!, some Backstrokers were taught a pull with a wave-like pattern unique movements that not many people know, easy! Backstroke pull begins with your tempo can slow, moving from the lifted arm so shoulder... Grabs part of the arm recovery and exhale during the backstroke nose, or mouth close attention the arm... 1- shoulders and through the water thumb-first much or too big, your body will too +2 depending how... Make to keep your head, so you may not notice the issue swum. In mind during your next workout or Butterfly how to swim properly you..., through the water kick provides some propulsion in addition to the hips as...