Backstroke Starts, Sunday, Aug 2
by, August 2nd, 2009 at 07:26 PM (1600 Views)
Here is some backstroke start advice I received today from our beloved, but swim deprived, Hulk:
1) Initiate the start with your hands by throwing them back as fast as you can;
2) Focus your eyes on your hands. That will get your head back and put you in a good arch position;
3) Throw your hips and feet up as you leave the wall to create a good entry line;
4) Pull up not forward, that's the key re: position, you want to set your shoulders and hips in the same vertical line.
5) A great drill for this is take your starting position, then just let go of the wall, don't push off, just let go, your first motion should be out from the wall not down, if you're going down, then you are curling up too much.
So, armed with this advice and wearing my B70, I did the following "workout:"
600 variety warm up
3 x 100 back, easy speed @ 2:00
8 x 30 = 1 backstroke start to 15 meters and easy swim back. rest and repeat.
I have been meaning to do some starts with a B70 for a long time. But I always seem to rush out without it in tow. As a result of being a bit of a moron about this, I'm somewhat inconsistent on my starts.
14 SDKs = too far, past 15 meters
13 SDKs = can be too far unless I have a shallower start
12 SDKs = 15 meters or just short
So I'm going to just stick with 12 SDKs to be safe. The depth of my starts really varied. There were a couple that I felt I really nailed in terms of going through the hole, good depth etc. However, on those starts, I had some trouble getting up and to the 15 meter mark in 12 SDKs. I guess I'm just not used to doing the classic "checkmark."
My last backstroke start, which was my 50 back at Zones in April, was rather shallow and I think I took 13 SDKs. I just need to work on this in the future to become more consistent. I have become better at pulling up, not forward, and not curling up like I used to. Just need to get the check mark and SDK count to auto pilot.
Anyhoo, after that rousing fun (for which I was grateful to have my own lane!) ...
4 x 15 "bursts" and cruise back
(I didn't mean these to be bursts. I intended to do a 50 back AFAP with fins and B70 to compare to fins and poly tank. But my f'in fins kept falling off. Hate this flexy brand.)
1 x 50 somewhat fast backstroke w/weanie dolphin kick to prevent fin fall off, 23.5ish
4 x (25 easy speed fly + 25 EZ)
2 x (25 fast free w/fins + 50 EZ)
Kinda tired after that effort. Might have done too much. Will be MUCH more slothful the next few days. Hoping to summon enough energy tonight to do my RC exercises and stretch. Feeling really lazy today. Seeing my ART doc for a last tune up tomorrow afternoon.
Had some water gushing down the front of my B70. Might be a bit stretched out on top. Fluck. Did anyone notice that in the interview after the Men's 400 medley relay today that it looked like Dave Walter's skin was actually sliced from his Arena suit?
I checked my itinerary for Indy. I arrive on Wed. at around 2:00. There is a team practice scheduled at the swim center from 4:45-6:00. I had to inform my wonderful Coach Chris that I would be doggie paddling, not "practicing." Methinks he is not used to coaching drop dead sprinters.
I am somewhat cross about the warm up and meet start times being moved up. Anti-night owl bias, no doubt. I will at least get to sleep in on Friday since I, boo hoo, can't compete in the 50 breast and don't swim until the 100 back.
I was also wondering somewhat about breathing for the 50 fly. I always try to breath as little as possible on a 50 fly. I think that's best in yards, but I wonder if I might be better off taking a couple more breaths in LCM? Since my dolphin kicking has improved, my breathing seems more natural ... and it certainly worked in the 100 fly. I wish Cream Puff hadn't left us so she could tell me what he did when she popped off that 28.7 that I hope will appear in the FINA rankings ... I was told that Dara Torres took 9 breaths when she set the AR in the 50 fly at WCT.