The provided reference is too short to give complete swimming instructions. However, the clip does mention the importance of getting comfortable being on your back in the water to allow your upper body to feel heavier in the water. As the reference is not sufficient, here are general instructions.
Swimming on your back, also known as backstroke, involves propelling yourself through the water while face-up. Here's a breakdown of the key aspects:
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Body Position:
- Lie flat on your back: Aim for a horizontal position in the water with your body as straight as possible.
- Engage your core: Tighten your abdominal muscles slightly to help maintain a stable body position and prevent sinking.
- Head position: Keep your ears in the water. Your head should be relaxed and still, looking straight up or slightly towards your feet. Avoid tucking your chin to your chest.
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Arm Movement:
- Alternating Arm Strokes: Backstroke uses alternating arm movements.
- Entry: Extend one arm straight back, reaching as far behind you as possible, pinky finger entering the water first.
- Pull: Pull your arm through the water in a semicircular motion, keeping your arm relatively straight during the initial part of the pull and bending at the elbow as you pass your shoulder. Focus on using your entire arm and shoulder muscles to generate power.
- Recovery: Lift your arm out of the water, keeping it relatively straight and rotating your thumb outwards. Bring your arm forward over your head to re-enter the water behind you.
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Leg Movement (Flutter Kick):
- Continuous Kicking: Backstroke utilizes a flutter kick for propulsion and balance.
- Straight Legs: Keep your legs relatively straight with a slight bend at the knees.
- Small, Rapid Kicks: Kick from your hips, generating small, rapid kicks that create a ripple effect on the surface of the water.
- Point Your Toes: Point your toes to help streamline your body and improve the effectiveness of your kick.
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Breathing:
- Natural Breathing: Backstroke allows for relatively easy breathing.
- Inhale and Exhale: Breathe naturally and rhythmically. You can inhale as one arm recovers and exhale as the other arm pulls.
- Don't Hold Your Breath: Avoid holding your breath.
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Practice and Refinement:
- Start in Shallow Water: Begin practicing in shallow water where you can stand if needed.
- Focus on Body Position: Spend time getting comfortable floating on your back and maintaining a horizontal position.
- Coordinate Arm and Leg Movements: Practice coordinating your arm strokes and flutter kick.
- Seek Guidance: Consider taking lessons from a qualified swimming instructor for personalized feedback and technique correction.
Remember that developing good backstroke technique takes time and practice. Be patient with yourself, focus on the fundamentals, and gradually increase your speed and distance as you become more comfortable.
