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Backstroke Drill by Natalie Coughlin

Train Like Backstroke Champ Natalie Coughlin

Congrats to Natalie Coughlin, the reigning Olympic queen of the 100-meter backstroke! A stroke I have learned to love.


Coughlin is the first woman to win repeat gold medals in this event, which is impressive considering her world record was broken in the semifinals by college rival, Kirsty Conventry of Zimbabwe, and that Natalie was having trouble swimming straight. I have that problem too and am so happy to know I have something in common with this Olympian.

If you are looking to improve your backstroke, Natalie suggests the one-arm drill. To see how to the drill is done just read more.

One-Arm Backstroke Drill

  1. Perform three back strokes with your right arm, keeping your left arm down by your side.
  2. Using both arms, do three backstrokes.
  3. Perform three back strokes with your left arm, keeping your right arm down by your side.
  4. Repeat three strokes with both arms then repeat the entire drill from the beginning.

Fit's Tip: Try this drill after thoroughly warming up, adding 100 yards of backstroke to the end of your warm up. I would do this drill for 100 yards then swim backstroke for 100 yards and repeat. You will definitely notice changes in your stroke.

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