The Race Club Video: The Importance of Backstroke Stroke Rate

By SwimSwam Partner Content on SwimSwam

Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.

We ask every swimmer who attends a Race Club camp what the three most important things are in backstroke. We usually get many different answers, most of them being wrong. That’s because it’s a trick question. The answer we’re looking for is stroke rate, stroke rate and stroke rate. That should give you an idea of how important we think a fast backstroke stroke rate is. Not only do we think it’s important, but it’s one of the most common and significant mistakes we see swimmers making.

In this video, we talk specifically about which stroke rate is most suitable for the 200 backstroke. We believe swimming with a stroke rate of 86 offers the best balance between speed and efficiency for the 200 backstroke. Watch the video to learn more about the importance of a fast backstroke stroke rate.

Watch more backstroke videos:

  • Backstroke Head Position
  • Backstroke Stroke Rate for the 100

Yours in swimming,

Gary Sr.

Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)

Like The Race Club on Facebook

Follow The Race Club on Instagram

Follow The Race Club on Twitter

Connect to The Race Club / Gary Hall Sr. on Linkedin


See The Race Club HQ here.


Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.

The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.

Read the full story on SwimSwam: The Race Club Video: The Importance of Backstroke Stroke Rate