The Backstroke Lane

Ande - Thanks for the "bump". Lately, I've started doing more sets of 200 backstrokes, trying to sustain my performance across the set (total time), while trying different splits in each. Example, 1st 200 I go 50 fast, 50 stretch, 50 stretch, 50 fast; 2nd 200 go 50 stretch, 50 fast, 50 fast, 50 stretch. It's interesting how different the fast and stretch feel based on where in the 200 they come, and in which 200 of the set. Anyone have other "fun" sets they've been experimenting with?

when I spoke to Mike Ross about his 200 bk at the 2008 nats in austin think he went 1:50ish he said "he SDKed hard & fast off each wall then swam with easy speed"

thought I'd bump all the lanes to the front page to encourage folks to comment in their lanes

when I spoke to Mike Ross about his 200 bk at the 2008 nats in austin think he went 1:50ish he said "he SDKed hard & fast off each wall then swam with easy speed" Now, this is definitely a goal!!!

In an "About.com" article on backstroking, Matt Leubbers suggests that faster feet make for faster arm stroke... swimming.about.com/.../basic_backstrok.htm In my swimming of backstroke, I don't make this connection. Faster arm cycles are more a function of the cadence (or tempo) I set in my head, not at all a function of my kick. What do you backstrokers make of this theory?

What do you backstrokers make of this theory? Backstroke requires a solid six beat kick on each arm cycle. 2 to the left side... 2 up and down... and 2 to the right side. You can't fake it with a 2 beat or 4 beat pattern or you just might be swimming a tad flat. And that's not really good form. ....maybe that's what the article was pointing to? All this being said, most backstrokers are usually very good in the kick department.

From the 2011 Edition of the USAS Rulebook, note how few "rules" actually govern the backstroke below. Interestingly, the first sentence in each sub-point below represented the whole sub-point when I first started swimming. The second and third sentences in sub-points 1,2,3 represent changes during my swimming career. (All devised to make backstroke "faster"!) 101.4 BACKSTROKE .1 Start — The swimmers shall line up in the water facing the starting end, with both hands placed on the gutter or on the starting grips. Standing in or on the gutter, placing the toes above the lip of the gutter, or bending the toes over the lip of the gutter, before or after the start, is prohibited. .2 Stroke — The swimmer shall push off on his back and continue swimming on the back throughout the race. Some part of the swimmer must break the surface of the water throughout the race, except it is permissible for the swimmer to be completely submerged during the turn, at the finish and for a distance of not more than 15 meters (16.4 yards) after the start and after each turn. By that point, the head must have broken the surface of the water. .3 Turns — Upon completion of each length, some part of the swimmer must touch the wall. During the turn the shoulders may be turned past the vertical toward the *** after which a continuous single arm pull or a continuous simultaneous double arm pull may be used to initiate the turn. The swimmer must have returned to a position on the back upon leaving the wall. .4 Finish — Upon the finish of the race, the swimmer must touch the wall while on the back.

All this being said, most backstrokers are usually very good in the kick department. I agree that most backstrokers are good in the kick dept. In someways, it seems that good 200 backstrokers almost pull the first 100 when they are on top of the water(ie after the underwater part of each wall) They do use a steady kick but don't put too much emphasis on the legs. Then they use a strong kick on all aspects on the 2nd 100.

Read this article recently off the USAS site with regard to practicing turns.... www.usaswimming.org/DesktopDefault.aspx In the backstroke turn section, they repeatedly said the position of the feet at the push-off following the turn was "45 degrees angled up", rather than toes straight up. I was intrigued and after my own practice experience, wondered why this would be the case. I understand you are on your back, but wouldn't the feet/toes be pointed directly up? That's how mine end up. Anyone out there agree/disagree with the article's suggestion?

What is a good stroke rate/stroke count for a 50y back? Today, I swam some 50s pretty hard, and I was going 13 strokes/flip/15 strokes. This is the fewest I've ever done and close to my freestyle, and it felt pretty good. The pace clock was off today, so I don't know how fast they were. I am working a lot on back, because it is the weak point of my 100 IM. Thanks for any advice.