We’ve been lucky enough to become friends with some of the most accomplished swimmers out there. We’ve also noticed that we have been lacking in backstroke content. What better a way to fix that than to grab our good friend Arkady Vyatchanin, Beijing bronze medalist in the 100 and 200 backstroker. Arkady shares his secret to having proper alignment and a great catch in backstroke. The Backstroke Ketchup drill.
Instead of a generic ketchup like we know from freestyle, the backstroke ketchup drill has you recovering to your side before the next arm takes a stroke. This is a fairly advanced drill as it requires a strong kick to keep your momentum together while both arms aren’t generating any forward power and just recovering.
Arkady uses this as a pre-meet warm up drill along with a touch up drill that really engages his core and helps you automatically feel a better, snappier backstroker even after a few 50s. Mix this drill into your normal backstroke warm up and stay alert as to how you feel prior to and after trying it.
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Music by David Cutter