No matter how good your technique in backstroke is you must have a fast stroke rate in order to be competitive. We have a saying at the Race Club that Stroke rate, stroke rate and stroke rate are the 3 most important elements to a fast backstroke. We like to build a good backstroke technique before practicing stroke rate that entails maintaining a good head and body position, good rotation and right amount of bend in the elbow during the pulling motion. Check out our video 'Building a Good Backstroke' to learn the drills we practice before learning stroke rate. http://theraceclub.com