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"There has to be a balance between power and technique" - Srihari Nataraj unravels intricacies of backstroke before taking Paris Olympic plunge

Srihari Nataraj is gearing up for the Paris Olympics where he will represent India in the 100m backstroke event after having booked a spot via the Universality quota. The ace swimmer explained at length the factors that go into achieving a personal best mark while also looking back with awe at the 2021 Tokyo Olympics.

During an exclusive interaction with Sportskeeda, Srihari Nataraj unraveled the intricacies of the highly technical backstroke and revealed why finding the right balance between technique and power is the key to a good race.

Srihari Nataraj disclosed that while he did not hesitate to use power to finish races in freestyle or butterfly stroke when fatigued, he opted against employing a similar strategy for backstroke.

"Speaking about backstroke, I would say backstroke might be the most technical stroke or maybe second after breaststroke. But the thing is, what I've noticed in swimming for so many years is when I fatigue in freestyle or fly (butterfly stroke), I can put in some power, use my muscle, use my body and manage the last 10-15 meters," Srihari disclosed.
"But when it comes to backstroke, it's so technical, I think again. There has to be a balance between power and technique, you can have all the power, but no technique, and you won't swim well, or you can have all the technique and no power and you won't swim well as well," he stated.

While affirming that he could use power when required owing to the strength that he possesses in water, Srihari emphasized the need to make sure that his technique was spot on at the same time.

"So it's about finding that balance and ensuring you work on both. But having a good technique in backstroke has helped pretty much everyone maintain their stroke and continue swimming even when they're fatiguing," he said.
"That's something I've been working on and I am going to continue working on. When I fatigue, I can try using my power because I am quite strong outside the water and in the water, but I need to make sure my technique holds in place. Having a lot of power but not being able to use it with the right technique, you're just not going to move in the water," Srihari expounded.

Srihari Nataraj also detailed what goes into achieving a personal best mark which involves getting the right start, the right turn, and coming off the wall well while ensuring that one doesn't tire in the last 10-15 meters.

"It's all about executing the race the best way we can. The start has to be good, the turn has to be good, you need to have a good split on the first 50, you need to come off the wall well, you need to ensure you don't fatigue in the last 10-15 meters, you need to make sure you don't get too excited and sprint too much in the first 25 meters," the champion swimmer noted.
"There are many factors that come into play when you speak about the factors that I need to get my best time," he added.

Pointing out that although the difference in timings most often ranges between 0.2 to 0.5 seconds, having a good balance in the race is the key to improving.

"The difference in time for us ranges between 0.2, 0.3, 0.5 s- it's less than a second, usually. So that's such a small difference. It's also so tough to improve that much. So it's, again, all about having a good balance in your race. And I think if you can do that, you set yourself up for the best time," the seasoned campaigner pointed out.

Srihari Nataraj clocked 53.77 seconds in the 100m backstroke before the Tokyo Olympics which remains his best time ever in the event.


"The whole memory it is amazing" - Srihari Nataraj turns the clock back on Tokyo 2021

Srihari Nataraj created history by qualifying directly for the Tokyo Games
Srihari Nataraj created history by qualifying directly for the Tokyo Games

While Srihari Nataraj is all set to become a double Olympian in Paris, the experience of taking part in the quadrennial extravaganza for the very first time remains special. Rubbing shoulders with the topmost athletes from different disciplines from across the globe is something that he continues to cherish.

The Bengaluru swimmer who qualified directly for the Tokyo Games recalled that he was pumped up ahead of his maiden Olympic campaign in 2021.

"I mean, first Olympics, that's always a big dream for pretty much every athlete. And it was extremely exciting. And, you know, the whole memory of it was amazing. Apart from it being a really big stage to compete in," Srihari Nataraj recalled.
"So that's something I was looking forward to. It really got me going and got me pumped up and fired up. It was also the first time that I've been to a place where you have the best athletes from every single sport from every country under one roof. So being able to experience that and meet some of the athletes that I met, that's something I'd say is really special from last Olympics," Srihari said.

Srihari Nataraj follows a rigorous routine alternating between swimming sessions and gym workouts to get himself into the best shape ahead of the Paris Olympics.

"I swim two to two and a half hours in the morning from 7 to 9, 9.30. I go home, have breakfast and head back to the gym by 10.15. I have gym for about an hour and a half, sometimes two. I head back home, have lunch, take a nap for about two hours or so, and then I'm back in the pool at 5.30, 5.40 in the evening. I swim till about eight. And I'm back home for dinner," the champion swimmer revealed.

Swimming at the 2024 Paris Games will feature a total of 37 events, which will take place at the Paris La Defence Arena beginning on July 27. Srihari Nataraj and 14-year-old Dhinidhi Desinghu are the only two Indian swimmers who have qualified for the Olympics.

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