Commit Swimming Set Of The Week: Practicing Backstroke Tempo

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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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.

2 Comments

2 comments

    • Edda Škorić

      Need to learn how to dolphin kick first

Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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