Not sure if this goes in this forum or not, but I could really use some help on this. I finally have got my freestyle times to be below 40 sec. consistenly for 50 yds (i know it's slow but it's the fastest I've ever been personally), and now I would like my backstroke times to come down. I feel like I've tried everything I know to make them faster and I'm feeling kind of stuck. I do some interval training but they still seem to be in the mid-40's for 50 yds. I think I roll enough (I show my shoulder on every stroke) and my kick is decent, but when I kick hard, I feel like I sink. I've tried everything that I can think of and all kinds of combinations of kicking and arm speed to get myself to go faster and no matter what I do, I still can't get my times to come down. So anyway, now that I'm done complaining (sorry)I was wondering if anyone had any tips to help me out? Thanx a bunch!!
~Kyra
Parents
Former Member
This week’s Speedo Tip of the Week comes from Judson Aungst, former assistant swimming and diving coach at Bucknell University. Aungst is now the swim-clinic leader of goswim.tv, and he offers a backstroke drill that helps improve turnover.
Aungst’s Tip:
When I was a kid, I used to watch reruns of TV westerns. The good guys were always quick on the draw and could shoot the bad guy down from their hip. I realized at a young age that being quick on the draw is more than just having quick hands. It starts with the shoulder. All backstrokers can learn a thing or two from these gunslingers.
Why Do It:
Quick-draw backstroke teaches you to use your dry shoulder while swimming backstroke. By drawing the shoulder up, you can free your hand for a clean exit and quick turnover.
How To Do It:
1. This drill, in its basic form, is single-arm backstroke. You have one arm extended and the other arm at your side. The focus is on the arm that is at your side.
2. When your lead arm is extended and initiating the pull, shrug the shoulder of your trailing arm up toward your chin. Make sure you are rotated onto your side so that your shoulder can clear the surface.
3. As you shrug the shoulder of your trailing arm, your hand should pop out of the water. Let the hand come up out of the water, then relax the hand and let it fall back to your hip.
4. After taking three or four strokes with one arm, take four full strokes. While you are swimming whole-stroke backstroke, concentrate on shrugging your shoulders to clear you hands.
How To Do It Really Well (the Fine Points):
1. In order for this drill to work, you need to rotate your body so that your lead arm is deep in the water. If you are flat on your back, it is difficult to shrug your shoulder.
2. Make the shrug an aggressive motion. The more pronounced the shrug, the more acceleration you'll generate in the hand that comes out of the water. Make sure not to hit yourself in the face with your shoulder.
3. Try to have the thumb pop out first as your hand exits the water.
4. Start by swimming with one arm on the first length, and with the other arm on the second length. When you feel that you have the gist of the drill, mix in some whole-stroke swimming. For example, you could do some 50s, taking 3 strokes with one arm, 3 strokes whole-stroke, then 3 strokes with the other arm.
www.usaswimming.org/.../ViewMiscArticle.aspx
This week’s Speedo Tip of the Week comes from Judson Aungst, former assistant swimming and diving coach at Bucknell University. Aungst is now the swim-clinic leader of goswim.tv, and he offers a backstroke drill that helps improve turnover.
Aungst’s Tip:
When I was a kid, I used to watch reruns of TV westerns. The good guys were always quick on the draw and could shoot the bad guy down from their hip. I realized at a young age that being quick on the draw is more than just having quick hands. It starts with the shoulder. All backstrokers can learn a thing or two from these gunslingers.
Why Do It:
Quick-draw backstroke teaches you to use your dry shoulder while swimming backstroke. By drawing the shoulder up, you can free your hand for a clean exit and quick turnover.
How To Do It:
1. This drill, in its basic form, is single-arm backstroke. You have one arm extended and the other arm at your side. The focus is on the arm that is at your side.
2. When your lead arm is extended and initiating the pull, shrug the shoulder of your trailing arm up toward your chin. Make sure you are rotated onto your side so that your shoulder can clear the surface.
3. As you shrug the shoulder of your trailing arm, your hand should pop out of the water. Let the hand come up out of the water, then relax the hand and let it fall back to your hip.
4. After taking three or four strokes with one arm, take four full strokes. While you are swimming whole-stroke backstroke, concentrate on shrugging your shoulders to clear you hands.
How To Do It Really Well (the Fine Points):
1. In order for this drill to work, you need to rotate your body so that your lead arm is deep in the water. If you are flat on your back, it is difficult to shrug your shoulder.
2. Make the shrug an aggressive motion. The more pronounced the shrug, the more acceleration you'll generate in the hand that comes out of the water. Make sure not to hit yourself in the face with your shoulder.
3. Try to have the thumb pop out first as your hand exits the water.
4. Start by swimming with one arm on the first length, and with the other arm on the second length. When you feel that you have the gist of the drill, mix in some whole-stroke swimming. For example, you could do some 50s, taking 3 strokes with one arm, 3 strokes whole-stroke, then 3 strokes with the other arm.
www.usaswimming.org/.../ViewMiscArticle.aspx
