Backstrokers need a powerful pull if they want to swim fast across...
Andrew Sheaff@AndrewKSheaff
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Jan 01, 2026
~1 min read
1
Backstrokers need a powerful pull if they want to swim fast across any distance.
They also need to be able to sustain those skills throughout their races.
A lot of coaches have used backstroke pulling with a band to develop backstroke pulling skill and fitness.
It works.
They also need to be able to sustain those skills throughout their races.
A lot of coaches have used backstroke pulling with a band to develop backstroke pulling skill and fitness.
It works.
2
Let’s make it even better.
In this set, we have a traditional backstroke pulling set that includes regular backstroke as well.
We’re going to make one change that makes all the difference.
We’re going to include stroke counts goals as well.
In this set, we have a traditional backstroke pulling set that includes regular backstroke as well.
We’re going to make one change that makes all the difference.
We’re going to include stroke counts goals as well.
3
Because of the band, swimmers can’t use their legs.
They only way they’re going to hit the stroke count and speed goals is by swimming better.
And because of the volume here, they’re going to get a lot of practice swimming better, all while improving their fitness.
They only way they’re going to hit the stroke count and speed goals is by swimming better.
And because of the volume here, they’re going to get a lot of practice swimming better, all while improving their fitness.
4
The more swimmers can improve skill and fitness at the same time, the faster they are going to swim.
5
Everything runs smoothly when coaches know exactly what they need to do and how they need to do it.
Clear development goals remove a lot of problems before they even start.
Coaches are often expected to achieve ambiguous goals like ‘they need to get better at kicking’.
Clear development goals remove a lot of problems before they even start.
Coaches are often expected to achieve ambiguous goals like ‘they need to get better at kicking’.