Commit Swimming Set Of The Week: Practicing Backstroke Tempo

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Photo Courtesy: Peter H. Bick

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Welcme to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set for backstroke focuses on holding proper stroke tempo through our underwater kicks:

2 Rounds:

2 x 150 backstroke smooth, add one dolphin kick per 50
4 x 100 backstroke hold dolphin kick count
6 x 50 backstroke (odd = 12.5 underwater, even = fast breakouts)
8 x 25 backstroke all fast

The 150’s and 100’s at the start of the set should tax the legs as swimmers focus on their dolphin kick counts off of the wall. The 50’s and 25’s at the end of the set should still be with those kick counts but with some fast swimming added in as well. Watch to make sure your athletes are carrying their speed through the breakout and watch for anyone who may be struggling to get right up to their stroke tempo. Happy swimming!

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Jason Hite
5 years ago

Edda Škorić

Edda Škorić
5 years ago
Reply to  Jason Hite

Need to learn how to dolphin kick first

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