Backstroke Kicking Sets

Set 1

(2 times through)

Take about 10 seconds rest after each repetition

Take about 60 seconds rest after round 1

• 2 x 25s boat kick
• 25 backstroke
• 2 x 25s kick on back with kickboard
• 25 backstroke
• 2 x 25s kick in a streamlined position
• 25 backstroke
• 2 x 25s kick in a balanced position
• 25 backstroke

Purpose and Focus Points

The purpose of this set is to help you get used to kicking in different positions and develop your kicking skills through different challenges.

Kicking in different positions will help you feel different aspects of your kick, and you’ll learn which parts can use some work. Your goal is to try to execute a great kick while swimming backstroke.

Practice your kicking skills during the kick segments, and then practice integrating your kick into your swimming during the swims. You may find that different kicking styles really help you feel a strong kick, and you should emphasize those in the future.

Set 2

(2 times through)

Take about 20 seconds rest after each repetition

Take about 60 seconds rest after round 1

• 3 x 50s boat kick—descend 1–3 to a solid effort
• 75 backstroke—steady effort
• 25 easy
• 3 x 50s kick in a streamlined position—descend 1–3 to a solid effort
• 75 backstroke—solid effort
• 25 easy
• 3 x 50s kick in a balanced position—descend 1–3 to a solid effort
• 75 backstroke—strong effort
• 25 easy

Purpose and Focus Points

The purpose of this set is to start to add some intensity to your kick.

You’ll begin the process of learning to create speed with your legs by kicking in different positions. You may find that you’re more successful with certain drills. Continue to notice and develop your strengths and weaknesses.

After each kick segment, you’ll swim some backstroke. Try to maintain an effective kick throughout each 75. The goal is to also increase your effort and speed each 75 while continuing to kick well. By adding speed goals to the set, you can learn how to use your kick to create speed.

Set 3

Take about 30 seconds rest after each repetition

Take about 60 seconds rest after each round

• 2 x 25s kick in a streamlined position—fast
• 2 x 100s kick in a balanced position—steady effort
• 2 x 150s strong-count kick—take half as many strokes as normal backstroke, descend 1–2 to solid effort
• 100 backstroke swim
• 2 x 25s kick in a streamlined position—fast
• 2 x 100s kick in a balanced position
• 3 x 100s stroke-count kick—take half as many strokes as in normal backstroke, descend 1–3 to stronger effort
• 100 backstroke swim—go faster than first 100
• 2 x 25s kick in a streamlined position—fast
• 2 x 100s kick in a balanced position—steady effort
• 6 x 50s stroke-count kick—take half as many strokes as normal backstroke, descend 1–3 and 4–6 to solid effort
• 100 backstroke swim—go faster than previous 100s

Purpose and Focus Points

In this set, you’re learning to sustain your kicking skills and continue to integrate your kick into swimming.

Start off with some fast kicking to get your legs moving. Then kick in a balanced position to work on kicking well with a good posture. Next up is working on switching back and forth from side to side while keeping your legs going strong. The swim portion then provides an opportunity for you to integrate your kick into your swimming.

Set 4

Take about 30 seconds rest after each repetition

Take about 60 seconds rest after each segment

• 5 x 30 seconds vertical kick/30 seconds rest—strong effort
• 4 x 15 seconds wall kick/30 seconds rest—fast effort
• 25 kick in a streamlined position—fast
• 75 backstroke—solid effort
• 25 kick in a streamlined position—fast
• 50 backstroke—strong effort
• 25 kick in a streamlined position—fast
• 25 backstroke—fast
• 5 x 20 seconds vertical kick/40 seconds rest—stronger effort than first time
• 4 x 10 seconds wall kick/35 seconds rest—faster effort
• 25 kick in a streamlined position—fast
• 75 backstroke—solid effort
• 25 kick in a streamlined position—fast
• 50 backstroke—strong effort
• 25 kick in a streamlined position—fast
• 25 backstroke—fast
• 5 x 10 seconds vertical kick/50 seconds rest—fast effort
• 4 x 5 seconds wall kick/40 seconds off—fastest effort
• 25 kick in a streamlined position—fast
• 75 backstroke—solid effort
• 25 kick in a streamlined position—fast
• 50 backstroke—strong effort
• 25 kick in a streamlined position—fast
• 25 backstroke—fast

Purpose and Focus Points

With this set, you're adding more intensity to the kick and swimming. You'll do some high-intensity kick to work on building your strength, and then you're going to work on learning to swim fast with tired legs.

The vertical kick and wall kick are great for helping you learn to hold water with your feet. They'll also strengthen your legs. After that, you'll alternate between sprint kick and strong backstroke swimming. This will develop your leg speed and help you learn to maintain a strong kick while swimming backstroke fast.

Set 5

Take about 45 seconds rest after each repetition

Take about 90 seconds rest after each segment

• 6 x 10 seconds vertical kick in a streamlined position/30 seconds rest
• 2 x 25s kick in a streamlined position against resistance (parachute)
• 4 x 25s stroke-count kick—take half as many strokes as normal, fast
• 2 x 25s backstroke—1 build to fast, 2 fast
• 4 x 10 seconds vertical kick in a streamlined position/30 seconds rest
• 2 x 25s kick in a streamlined position against resistance (parachute)
• 4 x 25 stroke-count kick— add two more strokes to each 25 than in the first segment, faster
• 2 x 25s backstroke—1 build to fast, 2 fast
• 2 x 10 seconds vertical kick in a streamlined position/30 seconds rest
• 2 x 25s kick in a streamlined position against resistance (parachute)
• 4 x 25s stroke-count kick—add two more strokes to each 25 than in the second segment, fastest
• 2 x 25s backstroke—1 build to fast, 2 fast

Purpose and Focus Points

This set allows you to focus on how quickly you can swim and kick.

You start off with some vertical kick in a streamlined position, which will challenge your legs. You must kick hard and fast. Next up is some kicking with resistance so you can learn to hold water with your feet while building leg strength. After that, you'll create speed with your legs while starting to integrate your arms. You'll get more strokes each round so you can transition into full backstroke while still challenging your legs. Each segment is capped off with some fast backstroke to put it all together.