TRC Main Set – Backstroke Balance Challenge

TRC Main Set – Backstroke Balance Challenge

Backstroke is a stroke that requires a great deal of coordination & spatial awareness because it’s the only stroke where our pull propulsion is happening BEHIND us instead of in front like freestyle, butterfly & breaststroke. For this reason, I like to challenge backstrokers with drills that make them focus on their pull path, body position, & rotation constantly. This week’s main set is a great example of the type of set I might give swimmers to help them carry over some skills from the drill challenges into their backstroke swim. You’ll start with single-arm drill with paddles & a buoy – focusing on rotation, early catch & maintaining a strong core to hold the best body position you can. After this, you’ll drop the buoy & pick up the fins to go right into some 6-Kick-Switch Drill with the same 3 focuses. Then you’ll drop one of the paddles & really focus on one arm pull at a time with 2 x 200’s swim. Finally, you’ll finish with 2 sets of 8 x 50 where the focus is to put it all together close to race stroke rates. If possible, do round 1 as an 86 stroke rate, round 2 as 90, and the last round as 100. If you aren’t able to maintain these stroke rates, adjust according to what you’re able to maintain & try to get faster each round.

3 Rounds

Drill 8 x 25 Single Arm Backstroke with Paddles & Buoy between ankles @ rest :10

Drill 8 x 25 6-Kick-Switch Backstroke with fins & paddles @ rest :10

Swim 2 x 200 Backstroke with fins & only 1 paddle (R-hand on the 1st, L-hand on the 2nd) @ rest :30

Swim 8 x 50 Backstroke STRONG w/ fins & paddles @ 86/90/100 SR on tempo trainer @ 1:00

Swim 8 x 50 backstroke STRONG no equipment @ 86/90/100 SR on tempo trainer @ 1:00

Have fun!

Coach Nolan

For the Most Advanced Swimming Technique Videos