Commit Swimming Set Of The Week: Backstroke Endurance

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a backstroke endurance set that mixes in some kicking to really tax the legs:

3 Rounds:

2 x 250 backstroke (#1- 50 k/50 sw, #2- 50 sw/50 k) on 3:15

300 backstroke negative split on 2:40

4 x 125 (50 k/75 sw desc 1-4) on 1:45

3 x 100 backstroke desc 1-3 (descend pace on #3 by round) on 1:20

*1:00 rest between rounds

This alternates between alternating kick/swim work and more paced backstroke swims. The set starts with 2 x 250’s on the same interval as either 50 kick/50 swim or 50 swim/50 kick (with the idea that swimmers will get more rest on #2 but keep intensity the same) before heading into a 300 negative split. Next are 4 x 125’s as 50 kick/75 swim, with swimmers descending the 75 swim, before ending each round with 3 x 100’s backstroke as a straight descend.

At 3300 yards this is a longer backstroke specific set, so encourage your swimmers to pace their swims and stay consistent on their effort level from round to round and to descend their pace on the final 3 x 100’s by round, so that they are ideally ending their set with their fastest 100 of the set. Happy swimming!



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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.


  1. Jack Beachboard

    Shawn Cowper Daniels this looks like a great set to improve your backstroke split in the 400 IM😉

  2. avatar

    3 x 100 backstroke on 1:20 but 1 x 300 backstroke on 2:40?

  3. avatar
    Raul P

    El intervalo del 300 parcial negativo está mal, debe de ser por lo menos 3:40