blueseventy backstroke specialist David Plummer was one of the team captains on this summer's USA Swimming FINA World Championships team in Kazan. As a former World Champs medallist we asked for his best backstroke advice. He came back to us with his "point five."
1. CATCH EARLY, ABOVE YOUR SHOULDER
The goal is to start pulling water as soon as possible during your stroke to get the most out of each cycle.
2. TRANSITIONS ARE KEY
If you don’t kick to 15m off every wall, try not to go as deep. If you are trying to get to 15m don’t start too shallow. Know which angles are right for you.
3. WORK THE LEGS, THEN REST THEM
Nothing is as hard on your legs as backstroke. If you want to take more kicks off each wall you better work it every day. As you get into taper, stay off those legs as much as you possibly can!
4. BE COMFORTABLE SWIMMING BLIND
You’ll never see where you are going and that’s okay. Have faith in the flags and in your training. You got this, so don’t slow down into those walls!
5. DON’T NEGLECT YOUR START
Practicing as much as possible is always helpful, but do it preferably with a touchpad in the water so it’s as close to a meet scenario as possible.