SG Sink Or Swim 

How to Master the “Rest Stroke” — Without a Coach, Without Limits   Backstroke is often called the “rest stroke” — but for those who swim it competitively, it’s anything but easy. It demands precision, rhythm, core strength, and flawless timing. And yet, for many swimmers — especially adults, triathletes, or those without access to elite coaching — learning backstroke on their own isn’t just possible… it’s the  path to excellence. You don’t need a coach to become a fast, effi

The Ultimate Core-Strengthening Drill That Builds Rotation, Balance, and Stroke Synergy   In swimming, the core isn’t just for aesthetics — it’s the central engine  that connects every stroke, powers every turn, and stabilizes every glide. Yet most swimmers train their core on land with planks and crunches — while neglecting the most effective core builder of all: the water itself . Enter the Corkscrew Drill  — a dynamic, fluid, and highly effective technique drill that seaml

Building Champions — One Year, One Skill, One Stroke at a Time   Backstroke is more than a stroke — it’s a journey. From the first flutter kick to the final flip turn of an elite career, developing a world-class backstroker takes more than talent. It takes vision, patience, and a long-term plan  that evolves with the athlete’s age, ability, and aspirations. Too often, programs focus on short-term wins — faster times this season, more medals this meet — while neglecting the fo

Integrating the “Rest Stroke” into a Holistic, Sustainable, and High-Performance Program   Backstroke is often called the “rest stroke” — but for those who race it, coach it, or rely on it for fitness, it’s anything but passive. With its unique demands — body rotation, blind turns, hip-driven kick, and precise timing — backstroke requires dedicated attention in any well-rounded swim program. Yet too often, backstroke is an afterthought: tacked onto the end of freestyle sets,