Are you looking to improve your technique in backstroke? Follow this personalized 4-Week Training Plan in the MySwimPro app!

Improve your technique and swim backstroke more efficiently with personalized workouts tailored to your speed, skill level, and goals.

Backstroke Technique Training Plan Overview

  • Schedule: 4 weeks long, swim 3 times per week
  • Workouts: 12
  • Average Workout: 1,700 yards/meters
  • Goal: Learn how to swim backstroke with perfect technique, and swim more efficiently.

Ready to get started? Click here to open the Training Plan in your MySwimPro app >

Who’s it for? This plan is designed for any swimmer that would like to focus on developing their backstroke technique, refining their timing, and swimming more efficiently.

How does it work? Each workout will guide you through a warmup, main set, and cool down. Some workouts will be more technique focused than others. Every swim will incorporate at least some backstroke training during the workout.

The training plan features a 100 backstroke test set every third workout. If you follow the training plan’s recommended three workouts per week, you will test your backstroke speed once per week.

Sign up for MySwimPro Coach to unlock this Training Plan! Try it free with a 7-day trial.

Related: How To Swim Backstroke With Perfect Technique >

How to Train with MySwimPro

In the MySwimPro app, every Swim Workout and Training Plan is customized to your Skill Level. Head to the pool with confidence, knowing you’re getting exactly the training you need to reach your goals.

As a MySwimPro member, you’ll unlock:

  1. Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster.
  2. SetBar™ that shows your expected swim time vs. rest time for every Rep in a Set. This is a game changer if you’re new to interval training!
  3. Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
  4. Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
  5. Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
  6. Technique Videos explaining drills for all 4 strokes, plus educational videos to help you improve your performance.
  7. A fresh Workout of the Day 7 days a week, 365 days a year.
  8. The MySwimPro Workout Library, packed with hundreds of swim workouts personalized to your speed and skill level.

How To Swim Perfect Backstroke

Backstroke can be a challenge. It’s the only stroke that requires you to be entirely on your back, which raises a few questions — how are you supposed to swim straight? What’s the best way to stay afloat?

Watch this video to find out!

Ready to get started? Click here to open the Training Plan in your MySwimPro app >

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