How to Swim the 100 Backstroke: Race Strategy, Tempo & Technique for Every Lap

Want to master the 100 backstroke and swim it smarter, faster, and more efficiently? This video provides a complete breakdown of how to approach the race—lap by lap—with technique and training tips to help you maximize performance. By dividing the race into four segments, swimmers can build a strategic plan focused on tempo, technique, and endurance.

From establishing a relaxed rhythm in the first 25 to pushing through fatigue in the final lap, every phase has a purpose. Learn how to maintain efficient underwater kicks, hold proper body position, and keep your technique intact under pressure. The video also includes essential backstroke drills, training tools, and a sample workout you can adapt for your own practice sessions.

Whether you’re an age-group swimmer or a competitive athlete aiming to shave seconds off your time, these insights will help you swim your best 100 backstroke yet.

Key Takeaways

🧭 Divide & Conquer: 4-Part Race Strategy

• First 25: Set tempo & body alignment

• Second 25: Build intensity

• Third 25: Maximize underwaters

• Final 25: Hold technique under fatigue

🎯 Focus on Technique, Not Just Speed

• Proper head/body position and clean arm mechanics beat rushed, sloppy strokes—especially when tired.

🐬 Underwater Kicks = The Fifth Stroke

• Maximize speed off each wall with strong, streamlined dolphin kicks—it’s often the fastest part of your race.

🔁 Drills That Make a Difference

• Practice 3 strokes + 12 kicks, spin drill, double arm, and single arm backstroke to refine balance and timing.

🏋️ Train Smart with Volume + Intensity

• Consistent training with a mix of speed sets and volume helps swimmers finish strong when it matters most.

This video provides a detailed guide on how to swim the 100 backstroke more effectively, divided into four key parts: the first 25, the second 25, the third 25, and the final 25. Each segment has distinct objectives, from establishing a smooth tempo in the beginning to pushing intensity and technique towards the end. The video emphasizes the importance of maintaining body position and technique, avoiding sloppy movements, especially when fatigue sets in. Additionally, it outlines specific drills to enhance swimming performance and includes a comprehensive workout to incorporate these techniques into training. The ultimate goal is to optimize both speed and efficiency in the 100 backstroke.

Highlights

• The swimming performance can be broken down into four crucial segments for the 100 backstroke.

• Establishing a relaxed and efficient tempo is essential during the first 25.

• The second 25 involves increasing tempo and intensity.

• The third 25 focuses on maximizing the underwater phase, crucial for maintaining speed.

• The final 25 is about maintaining technique and body position under physical strain.

• Effective training routines, including several specific drills, play a vital role in improving backstroke performance.

• A customized workout is suggested at the end to put theory into practice.

Key Insights

• Segmented Approach: Breaking the 100 backstroke into four segments allows swimmers to focus on distinct aspects of their performance, making it easier to manage pacing and technique.

• Tempo Management: Swimmers often make the mistake of forcing their tempo. Understanding how to raise intensity smoothly can lead to better performance without wasting energy.

• Underwaters as the Fifth Stroke: Mastering the underwater push-off and dolphin kick is crucial as it’s often the fastest part of any swimmer’s race.

• Technique Over Speed: Many swimmers tend to sacrifice technique for speed as they tire. Maintaining an effective technique is essential for sustainable speed.

• Training Volume and Speed: The importance of high training volume and intensity helps swimmers maintain performance levels, particularly in the latter parts of the race.

• Role of Equipment: Utilizing fins and paddles can help swimmers build strength and understand body position during practice.

• Customized Workouts: Tailoring training sessions to specific swimmer profiles greatly enhances the effectiveness of the training.