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!
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Former Member
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!!!
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!!!
