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Laura Quilter on Instagram: "Did you know the catch position in backstroke and freestyle is almost identical? 👀 The main difference? Freestyle is done face down (prone), and backstroke is face up (supine) — but both rely on the same early elbow flexion to position the hand and forearm for propulsion. A common mistake I see from beginners is pulling straight down to the bottom. In backstroke, think rotate first, then bend the elbow and press back, just like in freestyle. 💡 Coaching tip: Focus o
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