How to Swim Backstroke Faster - 100 Stroke Rate

Stroke rate, stroke rate and stroke rate. Those are the three most important things we tell Race Club campers to remember when swimming backstroke. Yes, we know it's repetitive. But that's how strongly we feel about the importance of stroke rate. Most swimmers who come to The Race Club are not swimming backstroke with a fast enough stroke rate.
Perhaps the most important tool to learn how to swim backstroke this way is a tempo trainer. If you are not already using one, we at The Race Club highly recommend it and use it religiously. It should be used when training all four strokes and can be purchased here.
However, like most things, there's a catch. We can't teach a fast stroke rate if we don't first teach the correct technique. That's why it's crucial for swimmers to first learn how to rotate their shoulders and pull correctly. This can be done at a slower pace before accelerating the stroke rate.
Watch our video to learn how to to swim with a 100 stroke rate while maintaining good form.
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[@xavierr_yt3438]

I'm an age group swimmer and i watched this video the same week it got published i had about 70 spm at that time and the 100 spm looked impossible 6 months later I'm here to tell u that i can finally sustain the 100spm for the 50 using ur drills thanks Alot!

[@theraceclub]

Great to year Xavier, keep up the good work!

[@DonostiGros]

Excellent tutorial. Stroke rate training is something we never do at my club! I'm hoping new coaches will tackle it at some point.

[@theraceclub]

We hear that a lot. Invest in a tempo trainer and work on it yourself!

[@SDoge1]

I’ve been a good backstroker for a while and i’ve been planning on beating my schools 100 back record so hopefully this helps out

[@theraceclub]

Best of luck!

[@richcote8109]

Nicely done, as always... a bit brief, perhaps... Personally, I believe the more "data" and "evidence" you reference the better... Plus, perhaps a bit more "how to do it" rather than "what to do." I'm sure you cover these elsewhere... Keep up the great work...!!

[@theraceclub]

Thanks Rich!

[@johnbyrne9900]

Carrying on the Science of Swimming established by the great Doc Councilman. Doc would be proud his IU champion!

[@theraceclub]

Thanks John! We are trying to keep what Doc started going.

[@KT-zx9jr]

For speed, I saw your other clip that showed having the forearm n hands kind of to the side n scooping to push harder and more vs keeping the arm straight for this stroke.

[@theraceclub]

Yes we teach a narrow press! Think about breaking the elbow early and pressing straight back.

[@C0PED0GG]

Can you please review Alexander papov swimming technique with visuals 🙏

[@theraceclub]

Medium octane, incredible coupling (fast shoulder rotation and hand entry), amazing kick, excellent head body position (looking down)

[@ethanyang3941]

Would it be reasonable to go any faster than 100 SPM? You mentioned something like "taller swimmers can maintain the 100 stroke rater with considerable strength". So, being a smaller swimmer (5'2" and expecting to be 5'6"), is there any benefit in going faster than 100 SPM, to make up for the lesser amount of water I pull? How fast would that be?

[@theraceclub]

For a 50 backstroke, we see stroke rates going to 110-115. It depends on your distance per stroke and how well you are able to maintain your rotation and technique.

[@OnwardandUpward86]

What headsets/communicator are you using here?

[@theraceclub]

This is what we use: theraceclub.com/product/trc-swim-speaker-single-set/

[@moonradio5972]

hey. i allways watch your videos and allways try to teach your technique. but in order to analyse my swimmers with a better degree of precision, i want to implement underwater analyses. how expesive is the use of your technology, if its even available for individuals and were can i get everything i need/learn what i need to know?
greets from berlin

[@theraceclub]

We recommend two technologies to analyze swimmers..both used simultaneously. AP Labs Italy for Velocity Meter and Trainesence smart paddles from Germany. Use them together and synchronize to video....very important. Lots of great data in those two technologies.

[@moonradio5972]

@@theraceclub thanks for the answer! just started reading your book. loving it already

[@yaqizhang6060]

May I please ask what is the rate for 11 years boys Thanks

[@theraceclub]

Still would like to be around 100 but if you can maintain above 100 stroke rate for the whole race go for it!

[@ethancoe5232]

i’m a freshman and i swim a 1:04 100 back, is that good?

[@theraceclub]

Not bad!!! Keep it up and get faster. We love to work on backstroke if you can ever come to TRC in San Diego.

[@ashishchaudhary1136]

Don’t we loose catch with such a high tempo… Hands SLICING water not catching it..

[@theraceclub]

You have to work to make sure you can get a good catch/pull while also using a fast stroke rate. Takes lots of time and practice!

[@husamayyoub6522]

I can swim 3 km straight on my back by drawing an s with my arm

[@theraceclub]

Try to avoid the s-shaped pull and get the hand to travel straight back.

[@husamayyoub6522]

@@theraceclub My arm goes straight into the water and then I draw the letter s

[@tattvamasi_1]

👍👍👏👏
🏊‍♂️💪🇺🇸🇷🇺

[@theraceclub]

Thanks for watching!