The Backstroke Lane

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I agree with The Fortress. I know it can be hard to get a good start without the blocks to grab onto, though. I have had good luck with the advice to get my knees bent at 90 degrees before a backstroke start. It also looked like you were still getting into position and bouncing a bit when you started, so I'd recommend getting set into position really firmly before you do your start.

OK, so here is my 50 backstroke at a meet. I had hoped to break :40, however, I came in at :40.45; still a personal best that I am happy with, since I am a breaststroker. This was my last event of the day; 400 IM was my first. I was pooped out from the warm water and warm air, so my muscles were like silly putty, as you can see by my weak effort to get my butt up for the start. I also lacked the strength to get from the flags to the wall on my usual stroke count, going into the turn and finish. So, there was a bit of a time loss at each end. I hope to put it all together at Auburn, in two weeks, and make my goal. Comments from the Peanut gallery? 8ocbQC7DH_I

Okay, here's a question...I searched "pull" inside this thread and did not see an answer. If I am doing a backstroke pull set, and I notice that I start fishtailing a bit (with my legs), does that mean I am not getting enough rotation? Thanks!

All right, here's a newer video of my backstroke in a meet--my 200 back from a meet 2 weeks ago. I'm the one doing the gutter start. I've got a video of my 200 back from a meet last weekend that I'll post sometime this weekend, too, along with my 100 and 50. h768L4Y-Nu8 A few things I noticed: My turnover is still pretty slow. My big problem with training to correct that is that my turnover rate feels much faster in my head than it appears. During this race, for example, I thought my arms were moving much faster than they actually were. That perception gap is something I'm struggling to correct. In the back half of the race, I noticed that some of my breakouts aren't timed correctly--I'm not making a smooth transition from streamline to the first full pull cycle, as one hand is popping out of the water. My kick still needs some work, since I should be getting a good deal more power from it. Kicking in streamline, I get a good deal of speed and power, but it doesn't really transfer over to swimming backstroke. I don't have a sissy kick when I swim by any means, but it should be stronger. On a side note, you don't see much splash from my kick because my feet rarely point up, as I'm quite the hip rotator. Let me have it--what do y'all think? I'm trying to cut about 7-8 more seconds from my 200 by Nationals (I've already dropped ~6 so far this season), so I'm really trying to get the kinks ironed out now. Like I said, I'll post another video of my 200 this weekend, along with videos of my 100 and 50, so I'll have the full gamut. Thanks, guys!

Okay, here's a question...I searched "pull" inside this thread and did not see an answer. If I am doing a backstroke pull set, and I notice that I start fishtailing a bit (with my legs), does that mean I am not getting enough rotation? Thanks! You possibly may be overreaching (i.e. reaching your hand above your head so that it crosses over inside of your shoulder width). This would cause your lower half to compensate for the upper half getting out of alignment. Try to enter at the 11 o'clock/1 o'clock position. I know it's hard...one of my downfalls as well. When I do it correctly, it actually feels like I'm not reaching far enough, but I'm actually where I should be. Also, bodyroll could be the culprit as well.

Back when I was first seeing a PT for tendinitis in my right shoulder, he took a look at my stroke. (Handy to have a swimming expert PT with a pool at the hospital where he works!) He told me I was overreaching and that when done right it would feel as if my arm was entering at 45º. That does help cure the wobbles since your hand enters where it will begin its pull, and doesn't have to sweep out first.

You possibly may be overreaching (i.e. reaching your hand above your head so that it crosses over inside of your shoulder width). This would cause your lower half to compensate for the upper half getting out of alignment. Try to enter at the 11 o'clock/1 o'clock position. I know it's hard...one of my downfalls as well. When I do it correctly, it actually feels like I'm not reaching far enough, but I'm actually where I should be. Also, bodyroll could be the culprit as well. I'd have to agree with this... I just found a good drill video from go swim that talks about this same issue. Check this link: www.goswim.tv/.../backstroke---hand-entry-width.html I like Karl S's drill idea too, though I've had enough "wall problems" lately that I don't think I'll be trying it any time soon.

OK, so here is my 50 backstroke at a meet. I had hoped to break :40, however, I came in at :40.45; still a personal best that I am happy with, since I am a breaststroker. This was my last event of the day; 400 IM was my first. I was pooped out from the warm water and warm air, so my muscles were like silly putty, as you can see by my weak effort to get my butt up for the start. I also lacked the strength to get from the flags to the wall on my usual stroke count, going into the turn and finish. So, there was a bit of a time loss at each end. I hope to put it all together at Auburn, in two weeks, and make my goal. Comments from the Peanut gallery? You set a PR after doing a 400 IM, going just over :40 with an open turn. Pretty awesome if you asked me!

All right, here's a newer video of my backstroke in a meet--my 200 back from a meet 2 weeks ago. ... Let me have it--what do y'all think? disclaimer: you are a faster backstroker than I. comment: IMO the video shows pretty clear evidence of your L hand entry "crossing over". The entry looks pretty close to 12:00, whereas it should be 1:00 or even 2:00. The R hand entry may be a bit too close to the center line also, but it's clearly not as bad. Ideally you should get someone to video you "end-on" from the end of the lane as you swim toward and away from the camera. That should make it clearer. Try the pb drill I suggested above. I bet you'll knock the pb off frequently with the L arm. Going wider on the hand entry is probably going to feel way too wide at first. Fix it and I think you'll remove that subtle bounce in your stroke too. I agree with you about the breakouts, but I'm not sure how much time it is costing you. Really though, that was a nice 200 back swim. IMO you are a pretty darn good backstroker. Now how did you drop 6-7s? I'd sure like to do that. By "this season" what do you mean? Drop since your first meet of the season? How out-of-condition were you at the swim you consider the start point for that time drop? How close are you to your rested and tapered time from last season?