Swimming workout: Productive kicking for backstroke

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This post is all about backstroke kicking and how we can get the most out of it. Many swimmers are poor kickers and as a result their performance is lowered. This workout will help you improve your kicking with some key points that you should have in mind when you swim backstroke.

Warm up

200m choice
100m kick choice

Main
6x50 (25 BS + 25  BS streamline kick) @:15R - keep knees underwater

6x50 (25 BS + 25 BS kick) @:15R - kick water upward

6x50 (25 BS + 25 BS 6 kick switch) @:15R - focus on quick kicking

2x100 (50 BS + 50 BS kick) @:20R - knees underwater, kick water upward, quick kicking

4x50 BS @:15R - focus on productive kicking

Cool down
100 choice

Total: 1700m

Enjoy!!!

Motivational quote 11

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Forward and backstroke start drills

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Over and under dives

In this drill, swimmers dive off the side of the pool, over the nearest lane line, and they kick under the next two lane lines, surfacing before they come to the fourth lane line. This is a good drill for teaching swimmers to enter the water correctly and change their velocity from downward to forward quickly.

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Swimming workout: How to breathe forward in butterfly.

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