Swim Training Courtesy of FINIS, a SwimSwam partner.
Backstroke requires an intricate coordination between head position, chest rotation and hip alignment all of which are tied closely to one thing: timing.
This week, promote a technically sound Backstroke by using a Tempo Trainer Pro.
The Tempo Trainer Pro requires swimmers to focus on consistency in each stroke cycle. For backstroke in particular the Tempo Trainer Pro offers a solution to bad habits such as an uneven stroke rate or asymmetrical body rotations. Incorporate the backstroke-focused Workout of the Week (see below) into your schedule this week to benefit from the regulatory feedback of the Tempo Trainer Pro.
Try this workout:
Warm Up
1 x 300 Swim
1 x 200 Pull
1 x 100 Kick
8 x 75 Odds Freestyle, Evens Backstroke (25 swim, 25 kick, 25 swim)
4 x 150 Distance Per Stroke (50 Freestyle, 50 Backstroke, 50 Freestyle)
2 x 300 Choice (100 swim, 100 kick, 100 swim)
3 Rounds, All Backstroke with Tempo Trainer Pro
(1st round pull, 2nd round moderate pace, 3rd round with speed)
8 x 25
4 x 50
2 x 100
Cool Down
1 x 300 Swim
1 x 200 Pull
1 x 100 Kick
TOTAL: 4,800 yards/meters