Swim backstroke using cone arm only
Single-arm backstroke is an excellent drill for reducing resistance to forward motion in the water and making your arm stroke more efficient. Despite being very simple, this drill is extremely important for correcting and improving your backstroke arm stroke. Starting from a conventional backstroke position with both arms by your sides, begin by rotating one arm only. When your arm is level with your head and is about to begin the catch phrase, focus on your body’s rotation. Underwater your arm will be at angle of approximately 120-130° due to the bend in your elbow. This will allow you to pull more powerfully and thereby increase your forward thrust. If you want to make it harder, you can try performing the drill beginning with both your arms pointing upwards.