Backstroke Kick and Streamline Set
A 2150 m session of flutter and dolphin kick on the back in streamline, which builds the legs, the core and a stable backstroke body line.
- Duration
- 58 minestimated
- Distance
- 2,150 m
- Effort
- 48
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 2 | Warm-upRecovery Easy backstroke | 200 m | 75-85% CSS pace |
| 3 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Back kick, streamline, knees under water | 50 m | 60-75% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Back kick, one arm up, switch at the wall | 50 m | 60-78% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Dolphin kick on your back, streamline | 25 m | 60-80% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalTempo Back kick, steady, tight streamline | 100 m | 65-80% CSS pace |
| 7.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Backstroke, steady, strong kick | 100 m | 78-88% CSS pace |
| 8.2 | Rest | 20 s | |
| 9 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Kicking on the back in streamline is a useful kick drill for every stroke, not just backstroke. Breathing is free, so you can focus entirely on a straight body line, a tight streamline and a kick that stays under the surface. Swimmers with stiff ankles also notice quickly whether the toes point or the feet push the water up like a shovel.
The set starts with streamline kick, then kick with one arm overhead and the other at your side, which is closer to the backstroke position. Short 25s of dolphin kick on the back add core work. Four steadier 100s of streamline kick follow, then four 100s of backstroke where the kick should help hold the hips up.
It suits swimmers who want a stronger kick or a steadier backstroke. If the streamline is hard to hold, keep the hands at your sides for the first block.
Tips
- Look straight up and keep the chin still, a lifting head drops the hips.
- Kick up toward the surface with pointed toes so the water bubbles without splashing.
- Count strokes from the backstroke flags to the wall on the swim 100s.
Good forPoolMasters swimming
Season phaseBaseAny time