Backstroke Basics with Double Arm Drill
A 1400 m beginner backstroke session with kick and double arm drill to learn a straight body line and a hand entry at 11 and 1 o'clock.
- Duration
- 39 minestimated
- Distance
- 1,400 m
- Effort
- 32
- Level
- Beginner
- Focus zone
- Recovery
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 | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Backstroke kick, hands at your sides | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Double arm backstroke, entry at 11 and 1 | 50 m | 60-78% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Backstroke, head still, hips high | 50 m | 75-85% CSS pace |
| 5.2 | Rest | 20 s | |
| 2 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Backstroke, steady and relaxed | 100 m | 75-85% CSS pace |
| 6.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, easy | 50 m | 85-92% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Backstroke is a good second stroke for new swimmers, because breathing is easy and it balances the work of freestyle on the shoulders. The first goal is a flat, straight body line with the head still and the hips near the surface. The second is a clean hand entry, slightly wider than the head, at about 11 and 1 o'clock.
The session starts with backstroke kick, hands at your sides, to find that line. Double arm backstroke follows, where both arms recover and pull at the same time. The drill takes rotation out of the stroke, so you can watch the hands and correct an entry that crosses behind the head. Then you swim full backstroke and finish with easy freestyle.
Take plenty of rest between the repeats. If the kick lengths feel hard, wear fins.
Tips
- Look straight up at the ceiling and keep the chin still.
- Push the hips up as if lying on a flat board.
- Count your strokes from the backstroke flags to the wall so you never hit your head.
Good forPoolGeneral fitness
Season phaseBaseAny time