What to pay attention to:
This is drill works on incorporating the full hip and shoulder rotation into the stroke. You kick on your side for a count of 7 kicks, take a stroke, kick on your side for a count of 7 kicks, and then take a stroke with the other arm. Your head remains still through the drill with your body completely rolled to one side or the other every time you switch.
Head position: Head should be looking straight up not to the side with your head aligned with your spine.
Hand position: Right hand should be rotated as if you are starting a stroke with your little finger pointing towards the bottom of the pool while the left hand is next to the hip slightly pressing against your leg. After you kick 7 kicks, you will do your normal backstroke stroke until your right hand is next to your hips with your left hand at the stroke starting position.
Arm position: Arms switch back and forth every 7 kicks from being fully extended above your head pointing towards the direction you are swimming.
Shoulder position: Shoulders should be aligned straight on top of each other with your left shoulder clear out of the water and the right shoulder submerged. The shoulder out of the water should be right beneath your chin. By fully finishing the stroke it will cause your shoulders and hips to rotate fully to the other side.
Hip position: Hips should be aligned straight on top of each other with the left side of your hip on the surface of the water and your right hip submerged beneath it. By fully finishing the stroke it will cause your shoulders and hips to rotate fully to the other side.
Leg position: The legs should be aligned with the hips and the kick should be small, even, and a good pace.
Arm speed: Arms are not moving in this drill unless switching from right hand extended to left hand extended.
Breathing: Work on breathing twice during the count to 7 kicks. This will help establish a tempo.
What things mean:
The 7 and 7 drill is used to work on getting the body used to the full rotation necessary to swim backstroke efficiently. By incorporating part of the stroke in the side kick drill, we will start to feel more comfortable doing the full rotation while keeping the head still.
How things work:
In switching back and forth every 7 kicks, you should start to feel how much your body needs to rotate while swimming backstroke. Often times a swimmer will not be rotating enough so this drill can help emphasize the amount of rotation necessary every 7 strokes.
How things might turn out:
By doing this drill and focusing on your head remaining still while your body rotates every 7 kicks, you will be able to improve how much your body rotates during each stroke, you will get a better feel for how to balance your body as you transition from side to side, and you will be able to work and fully finishing the stroke to make sure you are fully rotated.
Fun bit:
Concentrate on taking your first of two breaths per side when you immediately switch arms, as this will help you in the long run with controlling your breathing.
Trivia bit:
Adolph Kiefer, who started the Kiefer swimwear company, became the first man to break the one-minute mark in the 100-yard backstroke while competing as a sixteen-year old in the Illinois High School Championships of 1935.