Try this free workout and focus on your backstroke and IM technique!


Workout Statistics:

  • Distance: 1,500m
  • Duration: 40 Minutes
  • Focus: Backstroke Technique

Related: How to Swim Backstroke with Perfect Technique

Drill Set

  • 3 strokes + 12 kicks
  • Cup drill

Main Set: Backstroke & IM

The focus of the main set is to apply the drills in the pre-set to improve overall backstroke technique, efficiency, and endurance.

Related: How Ryan Murphy Swims Backstroke So Fast

As you move through this main set, it’s important to keep your body position high in the water and build through the entire workout.

  • 1 x 200 Backstroke
  • 1 x 100 IM
  • 2 x 100 Backstroke
  • 1 x 100 IM
  • 4 x 50 Backstroke

The interval is variable based on the zone and speed of the swimmer, but these will adjust with dynamic intervals. If you’re unsure on interval training, here’s a great read that explains what interval training is.

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