Aqua Heroes Swimming Training L.L.C

Backstroke drills

1️⃣ Kick on back with board
Hold the board on your chest
Pull your hips up (don’t push the board down)
Relax your legs, keep them high

2️⃣ One arm + board
One hand holds the board
Hips up
Other arm — backstroke pull
Add slight rotation if ready
Head neutral, legs high

3️⃣ Backstroke swimming
Apply everything together
Stay relaxed and balanced

These drills help you build proper body position, balance, and control in backstroke.

💡 Key focus:
hips up, legs high, head neutral.

🔥 Want to swim backstroke easily and correctly?
DM us or book a session.

Learning how to stay afloat properly

One of the key basics is feeling balance and support in the water.

👉 What to do:
— move your legs one by one (breaststroke-style circular motion)
— keep support through your legs
— use your hands in a figure-eight motion (inward and outward)
— find your balance and hold your position

Start with 5–10 seconds,
and gradually increase your time.

💡 This drill builds water feel, control, and confidence.

🔥 Want to stay afloat easily and feel confident in the water?
DM us or book a training session.

The distance doesn’t start when you swim.
It starts from the push-off.

If your push-off is weak — you’re already losing speed.

Here are 3 levels of push-off:

1️⃣ Basic
Place your feet on the wall and push.
No body control — low efficiency.

2️⃣ Controlled
Add a streamline: arms tight, head down, body straight.
The push becomes longer and more stable.

3️⃣ Advanced
Tight streamline + full body control + smooth glide.
Maximum speed with minimal effort.

💡 The push-off is the foundation of every swim.
If you want to get faster — start from the wall.

🔥 Want to improve your technique and speed?
DM us or book a training session.

Breaststroke technique starts with understanding the movement.
On land we break down the mechanics — arms, legs, and timing.
In the water we connect everything together: pull, kick, and breathing.

When the technique is clear, swimming becomes smoother, faster, and more efficient.

🔥 Want to learn breaststroke the right way?
DM us or book a training session.

A very common freestyle mistake is breathing without body and shoulder rotation.
When a swimmer lifts the head to the side without rotating the shoulder, breathing becomes uncomfortable and tense. Balance is lost, the body sinks, and fatigue comes much faster.

❌ Mistake:
— No body rotation
— Shoulder stays flat
— Head turns on its own
— Breathing feels hard and forced

✅ Correct technique:
— First, the body rotates
— Then the shoulder lifts
— After that, a calm breath is taken
— The face returns smoothly into the water

This sequence makes breathing easier, movement more stable, and swimming more efficient.

👉 Call to action:
Save this video if you swim freestyle
Comment “FREESTYLE” if you want more technique breakdowns
And pay attention to your breathing next time in the pool 👀

Everyone wants to swim faster while using fewer strokes —
but very few people actually know how to do it properly 👇

We’ll share 3 proven principles:
2 about technique,
1 about how you train.

1️⃣ Add more glide
Proper glide makes your stroke longer without losing speed.
You cover more distance per stroke — that’s the goal.
Just don’t overdo it: too much glide can slow you down.

2️⃣ Move more water with each stroke
Imagine you’re pulling 2 liters of water right now.
If you learn to pull 3–4 liters per stroke, you’ll get faster without increasing stroke rate.
Keep your arm and forearm stable,
don’t twist the hand or move side to side — that’s when water slips away.

3️⃣ Train DPS (Distance Per Stroke)
Simple but very effective set:
10×50 freestyle — count your strokes and your time.

If you swim 50 m in 50 strokes, your score is 100.
Your goal is to lower that number each round.

This teaches you to swim stronger, more efficient, and more controlled,
not just faster.

💥 Want to improve your technique and swim with ease?
Send us a DM or book a training session.

One of the most common freestyle mistakes is straight-arm recovery.

❌ Why it doesn’t work:
— the shoulder can’t relax
— shoulder load increases
— recovery becomes heavy
— arms fatigue faster, technique breaks down

✅ Correct technique:
— lift the elbow
— keep the recovery relaxed and smooth
— let the shoulder rest
— swim more efficiently and with less effort

⚠️ Exception:
Straight-arm swimming is okay only for short, fast sprints.
For regular swimming, it’s inefficient and tiring.

🔥 Want to swim freestyle easier and longer?
DM us or book a session with us.

All 4 swimming styles. On land and in water.

🏊‍♂️ Butterfly
Powerful, rhythmic, and the most challenging style.
On land — we build the body wave and core control.
In water — we connect the wave, pull, and breathing.

🏊‍♂️ Backstroke
Balance and body control.
On land — shoulder work and body alignment.
In water — a stable line, relaxed movement, smooth rhythm.

🏊‍♂️ Breaststroke
Technique and feel for the water.
On land — we shape the movements.
In water — symmetry, timing, and efficiency.

🏊‍♂️ Freestyle
The fastest and most versatile style.
On land — coordination and movement control.
In water — breathing, body rotation, and efficient strokes.

💡 Land builds control. Water brings technique to life.
Together, they create real progress.

🔥 Want to master all four styles the right way?
DM us or book your training session.

Here’s a beginner-friendly swimming session to help you feel confident in the water and build proper technique 👇

Step by step. No rush.

1️⃣ Breathing practice
Hold the wall and go underwater 20 times.
Inhale through the mouth, exhale through the nose.

2️⃣ Body position control
Kicking at the wall:
— on your back (look up)
— on your front (look down)

3️⃣ Glide practice
Push off and glide on your front and back.
No kicking — just feel the water and your body position.

4️⃣ Kicking
Hold the wall, face down.
Exhale into the water.
Kick from the hips, not the knees.

5️⃣ Side breathing
One hand on the wall, kicking.
Breathe to the side, ear on the shoulder.

6️⃣ Glide + kick
Push off, glide and add gentle kicking.
No breathing yet — just movement.

7️⃣ One-arm freestyle
With a kickboard, swim freestyle using one arm.
Time your breath with the stroke.

8️⃣ Catch-up drill
Still with the board, arms work one at a time.
Focus on breathing and control.

9️⃣ Full coordination
Add arms, legs, and breathing.
Swim a few meters — relaxed, no stress.

💡 The key is to trust the process.
Good technique takes time, but strong basics lead to real progress.

🔥 Want to swim confidently and correctly?
DM us or book a trial session with us.

❌ One of the most common backstroke mistakes is swimming with an overly bent arm and a dropped elbow.

When the elbow collapses:
— you lose water support
— the pull becomes weak
— power and efficiency disappear

✅ How to fix it:
— extend the arm at the start of the pull
— keep the elbow stable
— imagine you’re holding a big ball in the water
— pull in a smooth semicircle, not a broken line

This creates real support, better balance, and a stronger backstroke.

🔥 Want to swim backstroke smoothly and correctly?
DM us or book a training session.