I find it much harder to reduce the stroke per length in backstroke than in free. In free, you can glide a long distance in each stroke, but not so in backstroke. What should I work on, the pull, or the kick, or the coordination of the hand and leg? Appreciate any comments.
A strong rotation allows one to pull deeper and engage bigger muscles, which increases DPS. I think that is what the OP is looking for, so I think those who have been pointing to drills to increase rotation are giving good advice.
My favorite backstroke drill along these lines is what one of my former coaches called the "shotgun" or "rifle" drill. As you swim backstroke, you pause the arm when it is pointing almost straight up, perpendicular to the water surface. Your shoulder should be out of the water and you should be able to "sight" down your straight arm like a rifle barrel. Watching the video Paul posted, you can easily imagine Irie doing this as he is swimming.
Keeping in mind that speed is a function of DPS and stroke rate...the main disadvantage to a strong rotation is usually a slower turnover. I notice that when I sprint backstroke I tend to sacrifice rotation for hand-speed (though I still rotate a lot compared to many) and I am not as clean in my hand entry. I do the same in freestyle too.
It is hard for me to compare strokes-per-length in back and free since I tend to go (much) further underwater in backstroke races and in pratice too. But even if the DPS is comparable -- and I suspect it is -- my turnover in free is definitely higher, which is probably why it is a faster stroke.
A strong rotation allows one to pull deeper and engage bigger muscles, which increases DPS. I think that is what the OP is looking for, so I think those who have been pointing to drills to increase rotation are giving good advice.
My favorite backstroke drill along these lines is what one of my former coaches called the "shotgun" or "rifle" drill. As you swim backstroke, you pause the arm when it is pointing almost straight up, perpendicular to the water surface. Your shoulder should be out of the water and you should be able to "sight" down your straight arm like a rifle barrel. Watching the video Paul posted, you can easily imagine Irie doing this as he is swimming.
Keeping in mind that speed is a function of DPS and stroke rate...the main disadvantage to a strong rotation is usually a slower turnover. I notice that when I sprint backstroke I tend to sacrifice rotation for hand-speed (though I still rotate a lot compared to many) and I am not as clean in my hand entry. I do the same in freestyle too.
It is hard for me to compare strokes-per-length in back and free since I tend to go (much) further underwater in backstroke races and in pratice too. But even if the DPS is comparable -- and I suspect it is -- my turnover in free is definitely higher, which is probably why it is a faster stroke.
