Backstroke Stroke Rate Secrets: How to Swim Faster with High Tempo & Better Technique

If you’re looking to level up your backstroke performance, mastering your stroke rate is essential—especially in high-intensity races like the 100-meter backstroke. In this video, elite swimmers and coaches break down the importance of achieving a stroke rate near 100 strokes per minute, and how this can drastically improve speed, rhythm, and efficiency.

Learn the technique adjustments and drills used by top swimmers like Ryan Murphy and Lucas Spinozzola, including the powerful six-kick three-stroke drill, which combines body rotation, kick strength, and stroke control. You’ll also discover how to use a tempo trainer to lock in your cadence, maintain consistency, and avoid overexertion.

With an emphasis on streamlined movement, efficient hand entry, and proper body mechanics, this guide will help swimmers of all sizes and experience levels fine-tune their tempo and swim smarter. Get ready to optimize your backstroke with data-driven strategies that work in competition and training.

Key Takeaways

⏱️ 100 Strokes Per Minute = Race-Ready Tempo

• Elite backstrokers aim for ~100 SPM (1.2 sec/stroke) in the 100m event for maximum speed.

🦵 Six-Kick Three-Stroke Drill = Power + Rhythm

• This drill builds core strength, improves body rotation, and reinforces quick hand entry.

🎧 Train Smarter with Tempo Trainers

• Use a tempo trainer set to 100 BPM to maintain cadence, improve discipline, and build consistency.

🤿 Technique First, Then Power

• Straight arm recovery, proper hand entry, and elbow position matter more than raw strength for stroke efficiency.

💪 Strength Supports Stroke Rate

• Dryland training and in-pool strength work help maintain fast, forceful strokes without breaking down.

🔁 Backstroke = Most Efficient Stroke

• With the least speed fluctuation per cycle, backstroke rewards swimmers who train for tempo and streamline control.

Core Points

1. Stroke Rate Emphasis:

   • The video emphasizes the importance of stroke rate in backstroke swimming, highlighting that for elite competitors, the stroke rate for the 100-meter distance typically reaches around 100 strokes per minute, translating to a cycle time of approximately 1.2 seconds per stroke.

2. Drill Utilization:

   • A specific drill called the “six-kick three-stroke drill” is mentioned as a method to help swimmers achieve an elevated stroke rate. This drill encourages quick and dynamic movement that focuses on body rotation, and proper hand entry posture.

3. Tempo Trainers:

   • The use of tempo trainers is discussed as a vital tool for swimmers to maintain the targeted stroke rate throughout their swimming. The tempo trainer is set to a specific number (100) to enforce consistency in stroke cadence, helping swimmers stay on pace.

4. Technique Requirements:

   • Key techniques for achieving a fast stroke rate are emphasized, including maintaining a straight arm position, using elbow bend while pulling under the water, and executing a high hand entry to facilitate an efficient stroke.

5. Strength and Efficiency:

   • The video highlights the correlation between strength and the ability to sustain a high stroke rate. World-class athletes, like Lucas Spinozzola, use considerable strength to streamline their strokes and maintain rapid hands through water.

6. Body Rotation:

   • Proper body rotation is crucial to maintain speed and efficiency in backstroke, which is supported by well-planned drills that incorporate these elements into swimming practice.

7. Performance Insights:

   • Backstroke is noted to be the most efficient of the four swimming strokes, showing the least fluctuation in speed during the stroke cycle. This efficiency is a critical factor for improving performance in competitive swimming.

Key Conclusions

1. Critical Stroke Rate for Performance:

   • The conclusion is drawn that achieving and maintaining a high stroke rate is vital for success in backstroke swimming, particularly for races like the 100-meter distance.

2. Effective Drills Enhance Technique:

   • Drills, such as the six-kick three-stroke drill, are pivotal in training sessions. These drills are designed to enhance technique, coordination, and speed, directly contributing to a swimmer’s overall performance.

3. Utility of Tempo Trainers:

   • Tempo trainers are essential tools that not only help swimmers align with optimal stroke rates but also foster discipline and focus during practice, allowing for consistent pacing and improvement.

4. Emphasis on Technique Over Power:

   • A clear message is that technique—specifically hand entry and elbow positioning—outweighs sheer power in achieving a high stroke rate. This adjustment can prevent swimmers from over-exerting themselves while training.

5. Role of Strength in Swimming:

   • Strength training and conditioning play a fundamentally supportive role in enabling swimmers to execute high stroke rates effectively, demonstrating that physical fitness directly influences competitive performance.

6. Importance of Body Mechanics:

   • Proper body mechanics, including rotation and posture, contribute significantly to maximizing speed and efficiency in the backstroke, indicating that swimmers must pay close attention to these elements during training.

7. Efficiency in Backstroke Holds Competitive Edge:

   • The fact that backstroke demonstrates the least fluctuation in speed suggests that focused training on these techniques can offer a competitive edge. Swimmers can significantly impact their race performance through training geared towards maximizing efficiency.