The Backstroke Lane

Yesterday's workout, SCY all backstroke, inspired by this comment, You need to work on: -- technique ... You can use fins to work on the proper streamline position ... -- kicking conditioning/strength. Do 25 all-out sprints (ideally no-breath "shooters" if you can) ... -- on backstroke sets ... You need to have a minimum number of kicks off EVERY wall -- realistic "kicking goal plan" 600 warmup 4 x (25 shooter w/ fins + 25 EZ kick). Focus on streamline. 4 x (25 shooter no fins + 25 EZ kick). I can barely make it, but I can make it. It currently takes 24-28 dolphins per 25. That's something I can work on. 2 x (50 fast, within 2-3 sec of PB, 5 dolphins each wall + 50 EZ kick). 3 x (100 fast, within 5 sec of PB, some number of dolphins + 100 EZ kick). 200 swimdown Not many yards, but I was wrung out. After the last set, it looks like a near-term "realistic kicking plan" in the 100 for this noob is going to be something like 4-3-2-1 for the start & three walls, and that I'll be lucky to have a minimum number of 1. Hey, it's a start.

Instead I'm trying to 'dig in' with my hand as soon as possible and get some more effort into the pull.Pulling too soon as you described might not allow the ideal traction. Save the *umph* for the middle and latter portions of the stroke cycle where it can really count. After your hand slices the surface and drops in...you should feel as if you are reaching for the ceiling (stay long), and then begin a shoulder rotation. This will help you achieve a deeper hand position before you start applying more force. Reach and roll. Throw the water towards your feet.

Y'know, this lane should just be closed...or if it has to be open...let it be in the aqua-aerobics area! Glad you shared that. Do you have anything useful to add to the thread?

Yup, nose clips are for wimps...that help? :D Just started using one ... LOVE it. I'm fine with being a wimp, especially in the backstroke lane. Stud, you can laugh at me during my 50 back at nats, I promise decent underwater kicking and then entertainment value, then decent underwater kicking and finally more entertainment value.

Just started using one ... LOVE it. I'm fine with being a wimp, especially in the backstroke lane. Stud, you can laugh at me during my 50 back at nats, I promise decent underwater kicking and then entertainment value, then decent underwater kicking and finally more entertainment value. Nose clips are a magical thing. Right up there with the monofin. I wore one for the first time last year at my Zones meet and dropped .6 in a 50 back from a previous fully tapered time. And it makes staying underwater so much more comfortable and enjoyable.

I'm a convert to the nose clip in the past year and find it great. I've never had anyone make a negative comment about wearing one.

Glad you shared that. Do you have anything useful to add to the thread? Yup, nose clips are for wimps...that help? :D

Yup, nose clips are for wimps...that help? :D Stud, a nose clip is a wonderful tool for backstrokers. There are people that don't have the ability to plug their nose while kicking underwater, like myself. Nose clips allow us to "plug" our noses, to take advantage of the underwater kicking. PS. When was the last time you raced backstroke race over 50m? :)

I love my noseclip. If the walls are slippery I use the gutter. I know why Aaron Piersonl dropped time. He did change his stroke. At our Training Camp in March we watched a backstroke video with guess who as the model? As they were showing his pull underwater I said to my coach, "Wow he pulls really deep" (you'd have to see the video to know what I'm referring to, sorry I can't be more specific). He said, "You're right. I'm glad you pointed that out b/c Aaron has since changed that part of his stroke." He used to have more of a straightarm, deep pull. Now his elbow is far more bent and he is not as deep. That's how I've been told to swim backstroke. Since using my lats more to pull (with that bent elbow and not as deep) I have dropped a lot of time in workout sets. Remains to be seen, in a race, when I taper :D

PS. When was the last time you raced backstroke race over 50m? :) OK the words "race" and "backstroke" cannot truly be used together when referring to me...although I just set a PB! I just thought you'd all be happier in the aqua-noodle section with the other folks that don't like to get their faces wet...:wave: