The 5 Best Backstroke Swim Workouts

A lot needs to come together for you to swim backstroke fast. You must have an effective pull, a continuous flutter kick, a balanced body position, and precisely timed rotation.

You might think that you should solely focus on your arms and legs because they’re the only things that provide propulsion, but rotation helps place your pulling arm in a stronger position and allows your recovering arm to enter without pulling your body out of alignment.

Rotation must also be timed correctly. Delay your rotation until the final phase of your pull and then rotate quickly as your opposite hand enters. This allows your pulling arm to apply pressure backward for longer while preparing your opposite arm to begin its catch.

Once that timing is established, concentrate on using your hand and forearm to apply pressure backward. A compact, consistent flutter kick can contribute propulsion, support body position, and provide stability as you rotate. Many fast backstrokers use a six-beat kick, but the appropriate kick pattern can vary with the swimmer, distance, and intensity.

The five expert coach–written backstroke workouts below integrate rotation, pulling, kicking, speed, and endurance. They range from 2,500 to 3,400 yards.

USMS members can find thousands of additional workouts in the USMS Workout Library.

For backstroke technique advice, including drills, sets, and dryland exercises for every element of the stroke, check out, Backstroke Swimming: The Complete Guide.

Workout 1: Develop Better Backstroke Timing

This 2,500-yard backstroke timing workout uses delay backstroke and head-up backstroke to emphasize different parts of rotation. Delay backstroke teaches you to preserve your pulling position before rotating to the opposite side. Head-up backstroke encourages a quick, deliberate rotation as your recovering hand enters.

The objective isn’t to remain flat during the pull or rotate as far as possible. Rotate enough to position your hand and forearm effectively while keeping your head stable and your body aligned.

Most backstroke should range from 4 to 7 on a scale of 1 to 10. The strong 25s and 50s can reach 8 if your technique remains controlled. No equipment is required.

Head-up backstroke increases resistance and can place additional demand on your neck. Keep those repetitions short and substitute regular backstroke if the position causes discomfort. Delay backstroke should also be done deliberately rather than turned into an exaggerated pause.

Warm-Up and Timing Set (800 yards)

Complete the following twice. Rest 20 seconds after each repeat.

• 100 choice, cruise
• 4 × 25s delay backstroke, descending 1–4
• 50 backstroke, solid
• 100 as 25 delay backstroke/25 freestyle, repeating the pattern through the 100; cruise
• 50 backstroke, strong
• Head-Up Backstroke Set (700 yards)

Complete the following twice. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 25 head-up backstroke, building to strong
• 75 backstroke, solid
• 50 freestyle, cruise
• 25 head-up backstroke, strong
• 75 backstroke, strong
• 100 freestyle, cruise

Drill-to-Swim Set (800 yards)

Complete the following four times. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 75 as 25 delay backstroke/25 backstroke/25 delay backstroke
• 3 × 25s backstroke, strong
• 50 choice, easy

Cool-Down (200 yards)

• 200 choice, easy, as 25 delay backstroke/25 choice

Total: 2,500 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Backstroke Rotation Timing

Backstroke rotation gives your shoulders the range of motion needed to recover and pull effectively. The timing matters because rotating too early can shorten the propulsive portion of your pull, whereas rotating too late can cause your entering arm to cross over behind your head or across your body.

During delay backstroke, remain patient through most of your pull. Rotate quickly near the finish as your opposite arm enters. Avoid holding one side so long that the drill loses its natural rhythm.

Head-up backstroke provides a different challenge. Because your elevated head makes the position less stable, you must rotate deliberately and keep your arm entry aligned. Use it as a short timing drill rather than a model for normal body position.

The first two sets place regular backstroke immediately after each drill. Carry one specific cue into the full stroke. After delay backstroke, concentrate on finishing your pull before rotating. After head-up backstroke, concentrate on rotating promptly as your hand enters.

Keep your head still while your shoulders, torso, and hips rotate around the long axis of your body. Looking toward your entering hand or moving your head with your shoulders can cause your body to travel from side to side.

The final set alternates delay drill and regular backstroke within each 75 before asking for three strong 25s. Maintain the same rotation timing as your speed increases. If you begin spinning your arms without completing your pull, reduce your effort.

The amount of rotation differs among swimmers. Rather than chasing a specific angle, rotate only as much as necessary to establish an effective pull and comfortable recovery. The goal is coordinated, not maximum, rotation.

Workout 2: Build a More Effective Backstroke Pull

This 2,750-yard backstroke pull workout uses closed-fist swimming, stroke counting, and pull repetitions to improve your connection with the water. Closed fists reduce the surface area of your hands and encourage you to notice how your forearms contribute to your pull. When you reopen your hands, you can use both your hands and forearms to apply pressure backward.

Pulling backstroke reduces the contribution from your kick, placing more responsibility on your upper body. Maintain a stable body position and natural rotation rather than allowing your hips or legs to drop.

Keep the technique work between 4 and 6 on a scale of 1 to 10 and the strong backstroke around 7 or 8. The only gear you’ll need is a pull buoy. Some swimmers find that a buoy changes their backstroke position substantially, so use it only if you can remain balanced and comfortable.

The goal isn’t to pull as hard as possible. Establish your catch, maintain pressure through your pull, and preserve the same mechanics when you return to regular backstroke.

Warm-Up and Closed-Fist Set (600 yards)

Complete the following three times. Rest 20 seconds after each repeat.

• 100 choice, easy
• 100 choice as 25 closed fist/25 open hand
• Closed-Fist Distance Ladder (1,050 yards)

Complete the following once. Rest 30 seconds after each repeat.

• 2 × 25s closed-fist backstroke, steady
• 75 backstroke, strong
• 3 × 25s closed-fist backstroke, steady
• 150 backstroke, strong
• 4 × 25s closed-fist backstroke, steady
• 225 backstroke, strong
• 3 × 25s closed-fist backstroke, steady
• 150 backstroke, strong
• 2 × 25s closed-fist backstroke, steady
• 75 backstroke, strong
• 25 closed-fist backstroke, steady

Pull-Buoy and Full-Stroke Set (900 yards)

Complete the following three times. Rest 30 seconds after each repeat.

• 50 backstroke with a pull buoy, steady
• 50 backstroke, steady
• 50 backstroke with a pull buoy, solid
• 50 backstroke, solid
• 50 backstroke with a pull buoy, strong
• 50 backstroke, strong

Cool-Down (200 yards)

• 200 easy, with closed-fist swimming on the odd 25s

Total: 2,750 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Backstroke Pull

An effective backstroke pull positions your hand and forearm to apply pressure backward. After your hand enters, bend your elbow while keeping it oriented toward the bottom of the pool. Use your hand and forearm as one connected surface and accelerate through your pull.

Closed-fist backstroke reduces your ability to rely on your palm. Rather than simply increasing your effort, notice the pressure against your forearm. When you reopen your hand, preserve that sensation and add the palm’s surface area.

The distance ladder alternates closed-fist drill with progressively longer strong backstroke. Carry your awareness of your forearm into each full-stroke repetition. The 225 is the longest repeat and provides the greatest challenge to maintaining your catch as you get tired.

During the pull set, keep your head still and your hips near the surface. Rotate naturally from side to side even though your kick has been removed. Pulling with a flat body can place your shoulder in a less effective position.

Alternate buoy and regular backstroke so the skill transfers immediately into your complete stroke. Notice how adding your kick back affects your balance, rhythm, and rotation.
Stroke count can provide useful feedback, but a low number isn’t automatically better. If you take fewer strokes only because you’re gliding excessively or swimming much more slowly, you haven’t necessarily improved your pull.

If the buoy causes your legs to sit too high or makes rotation uncomfortable, place it lower between the thighs or complete the pulling repetitions without it. Stop if you experience shoulder pain.

Your goal for this workout is to improve your awareness of where you establish pressure and how long you maintain it.

Workout 3: Develop a Stronger Backstroke Kick

This 2,900-yard backstroke kick workout uses flutter kicking on your back and immediately transitions into regular backstroke. The goal is to develop the isolated kick while also learning to maintain it when your arms and rotation are added.

A productive backstroke flutter kick is relatively compact, continuous, and initiated primarily from your hips. Your knees bend naturally, but they shouldn’t rise far above the surface. Keep your ankles relaxed so your feet can finish each beat effectively.

Most kick and backstroke repetitions should range from 5 to 7 on a scale of 1 to 10, with the strong portions reaching 8. No equipment is required, although fins are optional.

Kick on your back with your arms at your sides or extended in streamlined position, depending on your comfort and the purpose of the set. If the streamlined position strains your shoulders, keep your arms at your sides. Maintain a neutral head position and avoid pulling your chin toward your chest.

Warm-Up and Kick Preparation (400 yards)

Complete the following once. Rest 30 seconds after each repeat.

• 4 × 50s as 25 one-arm backstroke/25 backstroke, descending 1–4
• 4 × 25s, build; odd repeats: flutter kick on your back, even repeats: backstroke

100 choice, easy

Kick-and-Swim Set (800 yards)

• 4 × 200s as 50 flutter kick on your back/50 backstroke, repeating the pattern through each 200; descend slightly 1–4; rest 30 seconds after each repeat.

Strong Kick-and-Swim Set (800 yards)

Complete the following twice. Rest 20 seconds after each repeat and 40 seconds between rounds.

• 8 × 25s, strong; odd repeats: flutter kick on your back, even repeats: backstroke
• 100 backstroke, steady
• 75 backstroke, strong
• 25 choice, easy

Main Set (700 yards)

Complete the following twice. Rest 20 seconds after each repeat and 60 seconds between rounds.

• 4 × 50s as 25 flutter kick on your back/25 backstroke, strong
• 100 backstroke as 50 solid/50 strong
• 50 choice, easy

Cool-Down (200 yards)

• 200 easy, as 50 flutter kick on your back/50 swim

Total: 2,900 yards

View this workout (and thousands more) in our Workout Library.

How to Improve Your Backstroke Kick

The backstroke flutter kick contributes propulsion, supports your hips and legs, and provides stability as your shoulders and torso rotate. To transfer those benefits into full-stroke swimming, practice both isolated kicking and immediate kick-to-swim transitions.

Keep your kick within the shadow of your body. Large side-to-side or bicycle-like movements create additional resistance and can disrupt rotation. The motion should begin near your hips, with your knees and ankles remaining relaxed.

During the opening one-arm repetitions, maintain a continuous kick while one arm does the stroke. This helps you feel how your legs stabilize your body during an asymmetrical arm action.

The 200s alternate 50 yards of kicking with 50 yards of backstroke. Make each 200 slightly faster than the previous one without allowing your kick to become excessively large. When you add your arms back, preserve your kick tempo instead of allowing your legs to become passive.

The strong 25s provide a more direct comparison between kicking and swimming. Increase your kick rate during the isolated repetitions, then carry that rate into the full stroke. The following 100 and 75 test whether you can sustain your kick over longer distances.

Avoid driving your kick primarily by bending and straightening your knees. Excessive knee bend can push your feet too deep and increase drag. Think of lifting and lowering your entire leg from your hip while allowing a small, natural bend at your knee.

Fins can help you feel speed and maintain the surface position of your feet. If you use them, don’t make your kick so large that your fins exaggerate bad mechanics.

Your goal is to keep your kick connected to your backstroke as the distance and effort increase.

Workout 4: Maintain Backstroke Technique at Speed

This 2,550-yard backstroke speed workout applies timing, pulling, and kicking skills during short, fast repetitions. Delay backstroke reinforces rotation timing, pull emphasizes your arms, and head-up backstroke challenges your alignment and rotation before regular race-speed backstroke.

Most fast segments are between 12.5 and 25 yards. Those short distances allow you to practice speed while limiting the fatigue that can cause technical breakdown.

Fast repetitions should feel like 8 or 9 on a scale of 1 to 10. Take the full recovery so you can maintain speed and technique across the set. You’ll need a pull buoy and fins.

Head-up backstroke should be used only as a short drill. Keep your neck relaxed and substitute regular backstroke if your elevated position causes discomfort. When using a buoy, maintain natural rotation and a stable body line.

Warm-Up and Timing Preparation (1,000 yards)

Complete the following twice. Rest 20 seconds after each repeat.

• 100 choice, cruise
• 4 × 25s delay backstroke, descending 1–4
• 50 backstroke, solid
• 100 freestyle, solid
• 100 as 25 delay backstroke/25 freestyle, repeating the pattern through the 100; cruise
• 50 backstroke, strong

Kick-Speed Set (500 yards)

Complete the following four times. Rest 30 seconds after each repeat.

• 3 × 25s flutter kick on your back as 15 fast/10 easy
• 25 backstroke as 15 fast/10 easy
• 25 choice, easy

Pull-Speed Set (500 yards)

• 20 × 25s backstroke with a pull buoy; 40 seconds rest; odd repeats: use a low but natural stroke count, even repeats: fast

Rotation-Speed Set (350 yards)

Complete the following twice. Rest 30 seconds after each repeat and 60 seconds between rounds.

• 2 × 25s head-up backstroke with fins as 15 fast/10 easy
• 2 × 25s head-up backstroke without fins as 12.5 fast/12.5 easy
• 2 × 25s backstroke with fins as 15 fast/10 easy
• 25 backstroke as 15 fast/10 easy

Cool-Down (200 yards)

8 × 25s easy; 10 seconds rest; alternate two 25s with a pull buoy and closed fists with two 25s of regular swimming.

Total: 2,550 yards

View this workout (and thousands more) in our Workout Library.

How to Swim Backstroke Faster Without Losing Your Technique

Fast backstroke requires a quicker stroke rate, stronger kick, and more forceful pull, but those changes must occur within effective rotation timing. Simply spinning your arms faster can shorten your pull and cause your hands to enter out of alignment.

The opening set uses delay backstroke before solid and strong regular backstroke. Preserve the delayed rotation through most of your pull, then rotate quickly as your opposite hand enters.

The kick set alternates fast and easy segments. Accelerate your kick during the first 15 yards, then reduce your effort without allowing your legs to stop completely. Carry that kick into the full-stroke 25.

The pull set alternates low-count and fast repetitions. A fast 25 will naturally require a higher stroke rate than a low-count 25. The objective is to explore both ends of the range without over gliding during the odd repetitions or shortening your pull excessively during the even ones.

Head-up backstroke increases resistance and challenges stability. Use it to practice deliberate rotation and a direct arm entry, then return to normal body position during the regular backstroke repetitions.

Take enough rest to maintain meaningful speed. If successive fast repetitions become substantially slower, add recovery or stop the round.

Keep your head stable as your shoulders and torso rotate. Maintain a direct entry in front of your shoulder and establish pressure backward as early as possible. Your kick should remain compact and continuous.

Record selected 25-yard times if possible. Repeatable speed with recognizable technique is more valuable than one outstanding sprint followed by several deteriorating efforts.

Workout 5: Hold Your Backstroke Technique While Tired

This 3,400-yard backstroke endurance workout challenges you to maintain rotation timing, pulling mechanics, and a consistent kick during longer or repeated efforts. Each major set emphasizes a different component of your stroke before asking you to apply it during solid regular backstroke.

The workout begins with one-arm and regular backstroke, moves into delay drill and solid 100s, then alternates pull and full-stroke repetitions. The final set combines isolated kicking with swimming at several distances.

Most backstroke should range from 5 to 7 on a scale of 1 to 10. The solid portions can reach 8 if your technique remains controlled. You’ll need a pull buoy.

Because this is a high-volume backstroke workout, reduce the number of rounds if 3,400 yards exceeds your normal training. Maintaining effective mechanics is more important than completing every repetition.

Warm-Up (400 yards)

Complete the following four times. Rest 20 seconds after each repeat.

• 50 choice, easy
• 50 as 25 one-arm backstroke/25 backstroke; alternate the working arm during the one-arm repetitions.

Timing-Endurance Set (1,100 yards)

Complete the following four times. Rest 30 seconds after each repeat.

• 75 as 25 delay backstroke/25 backstroke/25 delay backstroke
• 100 backstroke, solid
• 100 freestyle, steady

Main Set (1,200 yards)

Complete the following twice. Rest 40 seconds after each repeat and 40 seconds between rounds.

• 100 backstroke with a pull buoy, adding one stroke on each successive 25
• 100 backstroke, steady
• 100 backstroke with a pull buoy, adding one stroke on each successive 25
• 100 backstroke as 75 steady/25 solid
• 100 backstroke with a pull buoy, building the second 50
• 100 backstroke as 50 steady/50 solid

Kick-and-Swim Set (600 yards)

Complete the following once. Rest 15 seconds after each repeat.

• 200 as 100 flutter kick on your back/100 backstroke
• 200 as 50 flutter kick on your back/50 backstroke, repeating the pattern through the 200
• 200 as 25 flutter kick on your back/25 backstroke, repeating the pattern through the 200

Cool-Down (100 yards)

• 100 choice, easy

Total: 3,400 yards

View this workout (and thousands more) in our Workout Library.

How to Maintain Backstroke Technique as Get Tired

Backstroke fatigue often appears as a dropped body position, inactive kick, rushed arm recovery, or poorly timed rotation. The purpose of this workout is to recognize those changes and restore your mechanics before your technique deteriorates completely.

The opening one-arm set emphasizes balance and rotation. Maintain a stable head position and continuous kick while one arm works. Carry that alignment into the regular backstroke portion of each 50.

The delay drill reinforces patience through your pull before you do solid 100s. Use the freestyle 100s as active recovery, not additional hard swimming.

The pull manipulates your stroke count and pace. Adding one stroke per 25 should produce a gradual increase in stroke rate. Don’t shorten your pull abruptly merely to hit the prescribed number.

The regular backstroke after each buoy repetition provides an immediate opportunity to integrate your kick. Maintain the same catch and backward pressure while allowing your legs to stabilize your stroke.

The final set changes how frequently you alternate between kicking and swimming. The first 200 contains long blocks, the second uses 50s, and the third uses 25s. Preserve your kick rhythm every time you transition to regular backstroke.

Choose one technical cue for each set. Focus on your head stability and rotation during the first, your pull during the pull set, and your kick during the final set.

If your hips begin to drop or your entry moves behind your head, reduce your pace or take additional rest. If the adjustment doesn’t restore your technique, shorten the set.

Throughout the workout, focus on extending how long you can maintain an aligned, coordinated, and productive stroke.

Frequently Asked Questions About Swimming Faster Backstroke

How do you swim straight during backstroke?

Keep your head stable and direct your arm actions along your direction of travel. Excessive head movement, an entry behind your head, a cross-body entry, or a pull directed far to the side can cause your body to move laterally.

Use ceiling beams, lane flags, or another overhead reference to monitor your direction. In an outdoor pool without visual references, consistent head position and symmetrical arm actions become especially important.

Do you need a breathing pattern in backstroke?

Although your face remains above the water the entire time you’re swimming backstroke, a breathing pattern can be beneficial. Coordinating your breathing with your arm rhythm can make the stroke feel more controlled.

Some swimmers inhale during one arm recovery and exhale during the other. Others use a longer pattern covering two or four recoveries. There’s no universal requirement. Choose a rhythm that provides enough oxygen and remains comfortable at your intended pace.

How much should you rotate during backstroke?

Rotate enough to establish an effective pulling position and comfortable arm recovery while keeping your head stable. The exact amount varies with shoulder mobility, anatomy, pace, and event distance.

Timing matters more than achieving a particular angle. Stay rotated through most of your pull, then rotate quickly near the finish as your opposite hand enters. Excessive rotation can slow your stroke rate or cause your body to move laterally, whereas insufficient rotation can limit your catch and recovery.