Building on last week's backstroke thumb-out, pinky-in drill,

here's a way to work the backstroke catch into the progression.

Why Do It:

Developing a good catch in backstroke can allow a faster turnover, and faster speeds.

How to Do It:

1. Start by reviewing last week's drill.

2. Now, do the same drill, but when you switch sides, take three strokes of backstroke.

3. Next, as you turn the hand above the water, turn the hand that's under water and fall over to swim freestyle.

Think about how you're catching the water in freestyle, as you'll carry that forward.

4. Now, take three strokes of freestyle each time you turn your hand, but return to the backstroke position.

Keep thinking about your catch as you fall over for freestyle.

5. Finally, change to taking three strokes of backstroke instead of freestyle,

but imagine the hands are initiating the catch in the same way for both strokes.

How to Do It Really Well (the Fine Points):

When you're switching from the backstroke, hand-up position, to freestyle...

just before you roll over, aim the fingers of the underwater hand down to better catch the water.

When you stay on your back, as you turn the fingers from the thumb-out, to the pinky-in position,

also turn the fingers of the underwater hand down to better catch the water.

When the basics of the drill are mastered, it's all about the way the fingers are turned on the underwater hand.

Just like last week... this entire drill was filmed with the iPhone in the Optrix Underwater Case.

See the website for more details.