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! 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!



Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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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. Jason Hite

    Edda Škorić

    • Edda Škorić

      Need to learn how to dolphin kick first