So I've been working on the mechanics of all my strokes for the past few months, and I've decided to swim a "sprint pentathlon" at the Louisville TYR meet on Sunday: 50s of all strokes plus a 100 IM. The idea is to establish baseline times to work from. Today I realized that despite years of youth and high school swimming, I probably have never performed a backstroke start in my life. I tried a few today at the end of my workout, and I felt like a chest of drawers falling off a cliff.
What are the parameters of a legal (and ideally not horrific) backstroke start?
I find that I get a much better push if I put my feet about hip-width apart, rather than right next to one another. I also get a better push if I stagger the feet, one up near the top of the water and one about 6 inches below.
What are the parameters of a legal (and ideally not horrific) backstroke start?
1) Don't go before the starters beep
2) Don;t curl your toes over the edge of the pool
3) Be rotated towards your back at all times after your feet leave the wall
4) Makes sure your head breaks the surface before the 15m mark
That;s about it.
Red -
If it is your first meet, and the start from the blocks for you is actually slower than a push off on your back, you may want to use the push off start in establishing your initial base time for future meet comparisons.
It is legal, as long as you remain on your back the entire time.
Usually, it is a good idea to have practiced starts (if your facility, the team and/or lifeguards will allow it) prior to the meet. Also, if you are an older swimmer, there's less chance of you getting hurt when you are pumped up for the race if you are unfamiliar with the correct starting sequence from the blocks.
Just an alternative view from the bleachers...
Mr. Wolf, re: Don't curl your toes. Please explain. Why not?
Since Wolf is offline, I'll respond...
You cannot use the gutter with your feet (i.e. grip the edge with your toes). The rule was changed some years ago. You have to have your feet/toes below the water line.
You will need to practice this if you have not done it yet, even if it is during warm-up at the meet. If they are using timing pads at your competition, most pads now have a textured surface to help in preventing slippage in the backstroke start. However, if the pads are older, or they are using watches without pads, your feet can sometimes slip during the start.
