In the above video taken by SwimSwam photog Rafael Domeyko, SwimMAC Carolina pro teammates Katie Meili and Ryan Lochte are working on a two-swimmer backstroke drill that happens to be one of my personal favorites.
In this drill, swimmer A puts their feet on the head of swimmer B and gets in a streamline position. Swimmer B then swims backstroke down the pool, pushing swimmer A.
There’s an unbelievable number of important backstroke technique points that this drill works on. It forces swimmer A to keep a good body position because any drop of the hips will be the end of the drill, it forces swimmer B to keep a steady head position, it forces swimmer B to maintain a wide hand entry, it forces swimmer B to swim with some amount of power to maintain their body position, but it has to be a consistent power.
This drill is full of “win,” and seeing two of the best swimmers in the country demonstrate it with near-perfection reinforces that.