This Week’s Training Plan: Backstroke Core — Refining Your Backstroke Technique

Want to make your backstroke smoother and more impressive? This week focuses on specialized backstroke training. Grab your fins and paddles, and follow these progressive drills to meticulously refine every movement detail!
Warm-Up: Customizable, Body Activation
400m freestyle warm-up. Choose your own pace based on your condition to fully mobilize joints and awaken muscles, preparing for the specialized training ahead.
Main Workout: Step-by-Step Breakthrough, Solidifying Technique
Perform all exercises at a slower pace, focusing on proper form. During single-arm strokes, keep the non-stroking arm tucked close to your side. Maintain core engagement throughout, ensuring hips and shoulders rotate in unison. Keep your head slightly turned toward your feet to maintain body balance.
Phase 1: Breakdown Drills (Short fins recommended)
8×50m specialized drills, 15-second rest between sets
Kick + Roll Drill
Right arm pull 25m
Left arm pull 25m
Select 1-4 sets of specialized backstroke drills
Repeat 5-8 times
Rest 1 minute to regulate breathing and reinforce movement memory
Phase 2: Rhythm and Endurance Development
2×150m backstroke, 20-second rest between sets (gradually increase pull efficiency every 50m)
4×75m Pull Buoy Drills, 20-second rest between sets (may incorporate hand paddles for backstroke strokes)
1-minute rest to release muscle tension
Phase 3: Speed Sprint
8×25m Backstroke Sprints, 35-second rest between sets
Gradually increase speed in sets 1-4; maintain peak effort in sets 5-8