Hello everyone,
So I am primarily a breaststroker and I am also working on improving my IM times but my biggest problem is that my backstroke is completely useless.
My 200 IM splits from my last meet look like this:
2:34.91: 32.31 43.45 43.56 35.69
(I kind of wish I had succeeded in negative splitting back-to-*** so I could laugh about it, but not quite)
Since I've got about six weeks of swimming on my own right now I am hoping to do some serious remedial backstroke work instead of ignoring it like I usually do.
So I was wondering if anyone might have any suggestions as to what kind of work I could do to improve my backstroke speed/stamina? I also would love some advice on good breaststroke sets I could do since I'm making that my focus (most of the good sets I find online are free oriented).
Thanks in advance!
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 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.
