Backstroke Rotation Drills with Side Kick and Single Arm
A 2100 m backstroke technique session with kick on the side and single arm backstroke to build rotation and a clean hand entry.
- Duration
- 56 minestimated
- Distance
- 2,100 m
- Effort
- 48
- Level
- Intermediate
- 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 | 300 m | 85-92% CSS pace |
| 2 | Warm-upRecovery Easy backstroke | 200 m | 75-85% CSS pace |
| 3 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Backstroke kick, arms by your sides | 50 m | 55-72% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Back kick on side, switch every 6 kicks | 50 m | 55-72% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Single arm backstroke, right arm | 25 m | 75-85% CSS pace |
| 6.2 | IntervalRecovery Single arm backstroke, left arm | 25 m | 75-85% CSS pace |
| 6.3 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Backstroke, rotate shoulders and hips | 100 m | 78-88% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Good backstroke depends on rotation. The shoulders and hips turn together toward each pulling arm, which lets the hand catch deeper and the recovering arm lift out of the water without strain. Swimmers who stay flat on their back tend to pull wide and shallow.
This session builds rotation in steps. First you kick on your back with the arms at your sides, then on your side with one arm extended, switching sides every six kicks. Single arm backstroke follows, one length per arm, where you roll to the working side even though the other arm stays still. Six 100s of full backstroke at a steady effort close the main set.
It suits swimmers who already swim backstroke without stopping and want it smoother. Freestyle swimmers benefit too, since backstroke balances the work on the shoulders. Shorten the 100s to 50s if needed.
Tips
- Keep the head still and the eyes on the ceiling while the body rolls.
- Enter the water little finger first, in line with the shoulder.
- Let the shoulder lift out of the water as the arm recovers.
Good forPoolMasters swimming
Season phaseBaseAny time