3 Must-Do Drills for Backstroke, Breaststroke and Butterfly

It is time to start swimming all four strokes. Here is how!

Happy Sunday!

As you read in the introduction of yesterday’s swim workout, we have a list of great Sunday articles coming your way.

Our idea is not only to inform, educate, and entertain you. We are committed to providing actionable information you can apply as part of your swimming lifestyle.

Today, we will complement last week’s article: 3 Must-Do Drills for Freestyle Swimmers. We isolated Freestyle in one article because it is the most popular stroke among amateur swimmers.

We highly recommend every swimmer to start adding additional strokes to your swimming workout, this is of course for those of you who are not doing it already.

Why?

Because training all four strokes can lead to a more well-rounded and fulfilling swimming experience. It can also provide physical and mental benefits that extend beyond the pool and contribute to a healthier, more active lifestyle.

To mention just a few:

1. Enhanced Overall Fitness: Swimming all four strokes engages different muscle groups and movement patterns. This variety of movements helps improve overall muscular strength, endurance, and cardiovascular fitness. Each stroke places unique demands on the body, leading to a well-rounded and balanced fitness routine.
   It is important to also mention that some strokes, especially Breaststroke and Butterfly can be physically challenging for some, especially in the low back, hips, and knee joints.
   This is why I beg you to please start the Tuesday and Thursday Strength and Mobility workouts, as a complement for swimming. You have 14 days for free to try them, however, it is the consistency that really matters (same as swimming). Just click below if you are not subscribed already and give it a try.

2. Improved Technique and Body Awareness: Learning and practicing multiple strokes can enhance your understanding of swimming techniques. Each stroke requires specific body positions, movements, and coordination. Mastering these differences can make you a more skilled and efficient swimmer overall.

3. Reduced Risk of Overuse Injuries: Focusing solely on one stroke can increase the risk of overuse injuries because you repeatedly stress the same muscle groups and joints. Swimming multiple strokes distributes the load across different areas of the body, reducing the likelihood of overuse injuries.
   If you are the classic 80/20 swimmer, which is 80% FR and 20% other strokes, please go to last week's article and ensure your technique is a priority to avoid overuse issues. LINK TO LAST WEEK ARTICLE HERE

4. Enhanced Core Strength: Butterfly and breaststroke, in particular, require significant core strength and stability. Swimming these strokes can help strengthen your core muscles, which are crucial for maintaining body position and efficient swimming in all strokes.

   Remember: If you struggle with pain while swimming BR and FL, go again to point 1.

5. Improved Flexibility and Range of Motion: Different strokes require various ranges of motion and flexibility in the shoulders, hips, and ankles. Practicing all four strokes can improve joint flexibility and range of motion, reducing the risk of stiffness and injury.

6. Mental Stimulation: Learning and mastering multiple strokes can be mentally stimulating and rewarding. It requires focus, concentration, and problem-solving as you work to refine your technique in each stroke.

7. Enjoyment and Variety: Swimming all four strokes can add variety and enjoyment to your swim workouts. It prevents monotony and keeps your swimming routine fresh and exciting.
   I (Coach Alberto) wanted to move this point to #1, as to me, this is the main reason why you should swim other strokes as a lap swimmer. However, my more scientific and competitive partners Cristian, Jason, and Pete convinced me to keep it here.

8. Personal Achievement: Mastering all four strokes can be a significant personal achievement. It demonstrates your dedication to the sport and your commitment to becoming a well-rounded swimmer.

OK, we hope you are convinced to give other strokes a try.

You might be thinking that it is not worth it, because you never learned them, and it feels like a waste of yards or meters.

It is not a waste! Believe me, the effort to learn these strokes is as challenging as swimming your entire Daily Free Swimming Workout with FR only. The reason is that the less efficient you are, the more effort, and the more effort, more energy expenditure.

“But Coach Alberto, I am ashamed to try something new at my local swimming pool”. To this excuse, I would say: Don’t be. I guarantee you will just be a source of motivation for others to try. Trust me on this one. I have spent 30+ years in swimming pools as an observer.

OK, let’s go to the drills.