remedial backstroke work

I am in the same boat and have been for a long time. I continue to work on my BK. 2:22.60 28.81 39.21 42.21 32.37 at my last meet. I have been working most on developing a good catch and delivering power against the water. I believe my BK is one of those that when you look at it - it appears I'm not getting traction or power. My turnover is also low. So I regularly drill on my back where the arms only do the catch portion of the stroke. They stay in the water the entire time. It is a bit like dog paddle on the back. I also do back on the side with one arm just doing the initial catch portion of the stroke. Again the arms stay in the water. Then I force myself to swim back on some sets, even though I absolutely hate it!

bubblefish - Hello! Stick to the basics, definitely start working on technique. I would start off with including 10x50's of backstroke drill in your workout (1 stroke, 6 kicks and repeat) or (3 strokes, 6 kicks)... work on keeping that head still, looking up at the ceiling... the drills I mentioned will help you on your rotation. After feeling more comfortable, start working on speed, add in 10x50's back kick - fast kick (fly kick on your back) off of both walls, fast turn and fast finish. Next, you could start doing 10x50's "speedplay" - The first 12.5 yards take it nice and smooth, the next 12.5 100% sprint w/ a great turn. The next 12.5 yards keep sprinting and the last 12.5 nice and smooth again - the next 50, reverse it where the first and last 12.5 yards you are sprinting. You can work on your stamina by maybe doing 10x100 - First 25 is solid, Middle 50 fast, Last 25 solid. IM's are such a great race... In the 200 and 400 IM (especially the 400), your numb as heck trying to recover from the fly. Just keep working on it on a consistent basis - and you will do great! Have fun! I'm the reverse of you, my back split is decent and my *** split - well, let's say I'm so slow I'm going backwards. Take care! PS: That fly split was great - can't wait to see how you improve on your IM!!!

I am no great shakes of a backstroker, but a few drills have helped me immensely with balance and keeping my body in line, which I think is key to swimming faster. Drill #1: On your back, kick on your right side (or left side, whichever you want to begin with) for 12 kicks, backstroke pull to the other side, kick on that side for 12 kicks, pull, kick for 6 kicks, pull, kick for 6 kicks, pull, then do three regular backstroke pulls/kicks; then start over. Head should be facing ceiling tiles, but rest of body should be almost like board 90 degrees from surface (I think) (you should be like a kickboard on its side). Argh. Not good with images. You should be on your side except your head should face and stare at ceiling tiles. Drill #2: On your back, both arms at side, do slow side to side kicking/body rotation, again keeping body as one unit while head/face stays absolutely still, staring at ceiling tiles. This should help balance. It is not supposed to be fast kicking, but balanced rotation from one side to the other. Again, you are like a kickboard on its side, rotating from side, to regular flat on surface, to other side, with head still and staring at ceiling tiles. Drill #3: Delay your pull. As your right arm is extended and your left arm is facing the ceiling tiles (straight up, 90 degree-angle with water surface), along with your face, turn your hand as if to wave at your admirers, then continue toward the water. This helps keep your pull long, I am told. Many people pull too soon, I am told. These are drills that have helped me. The key is to keep your body in line, just as in freestyle. Ah, yes. Body alignment. Body as one unit. Not hips over there, shoulders over here, face chasing back and forth. I continue to do drills. Good luck.

I can't speak to BK.When I swim IM my BK split is WAY slower than my BR.As far as BR sets is concerned I'll tell you what I do.First I must say I've been swimming BR competitively 47 yr and my knees are twitchy so I swim less full stroke than most.During mid-season on I do all my BR race pace and I recommend doing so,no reason to teach your body to go slow.Examples would be 25ydx10 or 15 on 1min,full speed,or 50x10 at 100 pace or 100x5 at 200 pace.If my kness get a twinge I change to BR pull/dolphin with fins at the same pace.A good earlier in the season set I like is 50ydx10 on the min each under 40 and each with 5 or fewer strokes after the pullout. The idea is to work on keeping some speed while increasing DPS.Of course some may want to raise or lower the time or the DPS,but the idea of easy speed/long DPS is the same.Enjoy BR,there aren't enough of us.