DO YOU WANTO TO IMPROVE YOUR BACKSTROKE? FOLLOW THIS PLAN!

The backstroke is your strangest stroke to get a recreational swimmer, since you “go backward” and you can’t see where you’re going. Sometimes we don’t look closely at this reference points onto the ceilings of swimming pools. That is perfect! Since the ceilings are filled with marks that will assist you swim directly — or try to — and also the flags put 5 meters from each end of the swimming pool will also be there to allow us to know we are just about to complete (or even make a twist ).

The backstroke could be divided up into two stages: catch/pull and push. It’s an unbroken cyclic motion. Rotating the shoulders can be vitally important.

HERE IS OUR SUGGESTION FOR A brief TRAINING SESSION:

WARMUP

  • 300 meters warmup

STEADY SWIM + TECHNICAL DRILLS

  • 200 yards with 25 backstroke and 25 breaststroke
  • 2×25 moving just 1 arm with another static across your side, roll correctly as your shifting arm enters and leaves the water
  • 2×25 backstroke legs just with your arms along the sides as you work a rolling movement
  • 2×25 together with your arms and stretched up towards the ground, move your arms touching your hands at the conclusion of every comprehensive stroke and then shifting arms
  • 2×25 with one arm across your side and another extended by your own head resting on the ground and with your own body virtually rotated on its side, then crossover your arms and rest on another hand.

MAIN SESSION

  • 5×50 backstroke
  • 8×50 freestyle

WARM DOWN

  • 100 easy

As you can see, the session has been split as follows: warmup (300), continuous swim (200) and drills, chief session (5×50+8×50), warm-down (100). Consistently comply with this simple regular.

As we’ve already indicated, we urge you do a few easy stretching exercises (we’ll examine them in a different post ), especially for your own shoulders, prior to starting your warmup.

Enjoy your practice… going backwards!