Backstroke Sets: OSCA Conference 2006 Sean Baker on Backstroke:
A few thoughts: 1.Conference experiences – Sweetenham 2.Learn the most at the bar-pub 3.Take it with a grain of salt. 4.Although we all stand on the shoulders of those who came before us, there is ONE way to do things…YOURS 5.The best coach for your swimmer is you.VanOosten & Sawbridge…limited facilities, sport science support etc… 6.Michigan experience…Why not YOU BACKSTROKE SUCCESS- Success breeds success within the group…Paul Bergen once said that Tracy Caulkins did more to promote the excellence and success of his girls than he did because of what she brought to the practice in terms of work ethic, commitment, skills etc.
Listed below are some of my backstroke successes.As you can see, each club had wave upon following wave of backstroke talent mostly because of younger swimmers chasing the older ones.Inevitably, with each wave, they were able to outdo most of the ones before them.As an example, Kate Vanderbeek at 13 can do 300s faster than Amy Harriman (National Youth Team-Provincial Record Holder) did at 13; and she is the fastest underwater fly kicker I have ever had.Coaches must make sure they have the next wave of talent lined up in the same group so that they can create this competition and generate the next wave.Some of Amy’s best sets were done due to the 13 year old pushing her.
RODS 1991-1995 Amanda Marin (went on to become 2 time National Champion PDSA), Tracy Archer (Provincial Record Holder), Kristen Schneider (Provincial Record Holder, 1-10th off NAGR 100 Back),
NRST 1995-2001 *Chris Sawbridge (1998 Commonwealth Games Bronze Medallist, Fastest 18 year old in the world 1998 :56.20 LCM, multiple national medallist, Canadian Record Holder 4x100 MR, Provincial Record Holder 100 Back) *Andree-Anne Leroy (National Finalist in 100 Backstroke)
HWAC-HAC 2001-2010 *Amy Harriman (National Youth Team member, National top 10 placing-age 15 LCM times 1:04.60, 2:18.05, Provincial record holder 13-14 girls 100 Back)*Danielle Carty (National top 16 in the 50 back)
Backstroke Technique: Head-Body position·Head-Spine-Line connected and horizontal.Ears just in the water so head is resting on small pillow. Eyes focused on ceiling-roof to promote horizontal body position…where the eyes look, the body will follow (Race car driving school)Cetre of gravity for the body should be in between the shoulder blades.Horizontal body position allows for good flow of water, less frontal resistance.Tips of toes must be continuously creating a boiling effect at surface of the water·Tim Hortons 25-50s for head position work·Rotation: Key to power generation like a baseball pitcher (Kinetic chain).Flat=WeakI look for 45 degrees of rotation through the shoulders…less through the hips. We do a lot of kicking arms at sides, 6 beat side drill, 3RA 3LA 3Full, and switcher drill.Rotation also reduces frontal resistance; this aspect is crucial as speed gets faster.The faster you go, the more the water fights against the swimmer.·Arm entry: Pinky enters water first, immediate catch of water of 45 degree roll.45 Degree bend in elbow, push straight back to finish to feet.Thumb exits water first·Kick is from the hips, kicking toes higher than knees-make the water boil with the tips of the toes.·Breathing patterns in Backstroke·Link drills to the swim so you always connect the focus of the drill to the swim technique.·Overdistance to reinforce technique-relaxation Starts & Turns·I break the turn down into the approach, rotation and the exit.Each phase is a race unto itself.The conversion from back to the front has to be under 0.5 seconds and the rotation speed must be under a second from when the head goes under water, until the feet leave the wall.·Old fashioned turns – bucket turns…finns·Underwater Kicking speed is becoming more and more important in Backstroke.We measure underwater kicking speed for 25m.Torpedo 25s·Start technique: Lead the way with your head, follow with hips…splash the timers.The cleaner the entry, the less resistance and therefore the greater the speed.·Start speed to 15m based on USA 2000 Olympic Trial results: 7.7 seconds is the average for the final. Danielle Carty 16, Kate Vanderbeek 13 are both under 8 seconds.Work in absolutes for each individual.·Torpedo 25s w & w-o FINS.No breath 25s @:45·RocketsGoal= 5-6 Kicks TRAININGTraining sets for performance·Efficiency Work - MiniMaxi 16x25 @1:00 into 8x50@2:00 etc…Rule of thumb is 1 stroke for 1 second.·6x200 Splitting work X - (X+2) - (X+2) – (X+1) = result34–36–36–35= 2:21The swimmer is timed so that no 50 is more than 2 seconds from slowest to fastest…must descend the last 3 – 50s.Establishes control, pace and the ability to change gears in the race.·Stretch Cordz – Resisting6x (:30 on :30 off)(3-Kick Finns3-Pull Paddles) then go 12x50 @1:30 from float start, best average.Whatever you can hold on this you can come back in for the LCM 100 event.1998 Lauren VanOosten went this set right before her Bronze Medal-Canadian record 1:08.66 100 breast and she came back in exactly to the tenth of what she averaged in this set.·4-6 rounds of (Dive 25 @30 100 RP+ 3x50@:45-50200 RP + push 25 finish speed +100-200 EZ)·Sebastion Coe Special5x200 @4:00·Overdistance Training Sets: Required to develop technique reliability at slow-medium speeds, build general backstroke fitness-base and to build confidence.I also use it for specific stroke Max Vo2 work.-8x300 Backstroke @5:00 Descending 1-4Amy Harriman best is 3:47 LCMor go @6:00 and go 5x300 all out…-100-200-300-400-300-200-100 @1:30-1:40 BASESplit and descend·Power work (Cords, Kick speed, Shoes, Fins, Paddles, Rockets, Torpedo 25s)·Related events that promote the 100-200 back: 200-400 Freestyle·Outdoor competition: At ease with having no point of reference…Erin Gammel vs. Kelly stephanyshyn…BBF girls – Russ Frankliin…SR work helped to keep them straight vs. trying to use lane rope.·Use old fashioned bucket turns with FINS for Back kick work…also to teach back to breast bucket turn·Trainers Vs. Racers…The GAP between practice performances and race performances…work in absolutes i.e. AH 15m times in practice vs. race..DC reliable. Competition:·Warm Ups 2500-1500 before race prep then do sprint-pace·Sprint= 4x25 Minimaxi desc 1-4+ Dive15m timedor do 10m in and out from wall…or do last 15m into finish…race rehearsal images·200 do 3x50 :15 rest1-Build2-3=200 RP foot touch·No more than 1:15min from warm up to race…is so, go in 20-25 minutes prior to the race to prepare·Have swimmers or assistants take SR-SC etc. so you can watch and evaluate.Look at the data later.Sample Practice: Pre-Practice loosen 6 rounds:10 each RA-LA-BKWD-JJ-Burpees-Lunge:30 Streamlined Kicking1.200 each SKPDSEvery other deep end=10 Deep sit ups, 10 PulloutsEvery other Shallow = 10 Kickouts2.Kick 300 IM+ 8x50 Back kick (2-AAS2-Stream) #2=Faster3.Pull 600 3rd 50 IMO+ 5x200 @3:0050Free50Back4.Drill16x25 Back Progression6DK per wall4-6BS8-3RA 3LA4-CU Sky5.4x300 Back @5:00SC= per 256DKDesc 1-46.16x50 EOOFIMO