Creating a Balanced Training Plan with Backstroke

Integrating the “Rest Stroke” into a Holistic, Sustainable, and High-Performance Program 

Backstroke is often called the “rest stroke” — but for those who race it, coach it, or rely on it for fitness, it’s anything but passive. With its unique demands — body rotation, blind turns, hip-driven kick, and precise timing — backstroke requires dedicated attention in any well-rounded swim program.

Yet too often, backstroke is an afterthought: tacked onto the end of freestyle sets, neglected in favor of butterfly sprints, or used only as recovery. The result? Imbalanced development, shoulder strain, and missed potential.

A truly balanced training plan doesn’t just include backstroke — it integrates it strategically to build symmetry, prevent injury, enhance overall performance, and keep swimmers engaged.

In this guide, we’ll show you how to design a training program where backstroke isn’t the side dish — it’s a core component of success.

🎯 Why Backstroke Belongs in Every Balanced Plan

✅ Promotes Muscular Balance 

• Freestyle and butterfly emphasize internal rotation and chest dominance

• Backstroke engages lats, rear delts, and external rotators — counteracting imbalances

• Reduces risk of shoulder impingement and overuse injuries 

✅ Builds Core Stability & Body Awareness 

• Controlled rotation teaches core-driven movement

• Swimming “blind” enhances proprioception and spatial awareness 

✅ Enhances Overall Stroke Efficiency 

• Strong backstroke = better body line in all strokes

• Flip turn proficiency transfers to freestyle and butterfly 

✅ Supports Recovery & Active Rest 

• Low-impact, face-out breathing makes it ideal for aerobic base or cooldown

• Maintains fitness during shoulder rehab or high-fatigue weeks 

📅 The 4 Principles of a Backstroke-Balanced Plan

1. Dedicate Specific Backstroke Volume 

• Recreational Swimmers: 20–30% of weekly yardage

• Competitive Swimmers: 25–35% (higher for backstrokers)

• Masters/Adults: At least 1–2 dedicated backstroke sessions/week 

💡 Example: In a 4,000m workout, include 1,000–1,400m of purposeful backstroke.  

2. Vary the Focus: Technique, Endurance, Speed 

Don’t just swim backstroke — train it with intention.    

Technique	6 x 50m 6-Kick Switch + Catch-Up
Endurance	5 x 200m @ threshold pace, negative split
Speed	8 x 50m @ race pace, 30s rest
Turns	10 x 25m flip turn sprints

3. Pair Backstroke with Complementary Strokes 

Use backstroke to create balance in IM and mixed sets.

✅ IM Order Sets:

• 4 x 100m IM — builds transition fluency

• 3 x 200m Back/Breast — balances upper/lower body focus 

✅ Recovery Sets:

• After hard freestyle: 400m easy backstroke

• Between butterfly sets: 200m backstroke to open chest 

4. Prioritize Turns and Breakouts 

Backstroke turns are race-changers — and often neglected.

• Dedicate 10–15 min/week to turn-specific work

• Drill: “Wall-to-Wall Streamline Glides” + “5 UDK Breakouts”

• Film turns monthly — check for legal, fast execution 

⚠️ Rule Reminder: Must touch on back — no early rolls!  

🏊‍♀️ Sample Weekly Balanced Plan (Competitive Swimmer)       

Mon	Technique + Turns	8 x 25m flip turns; 4 x 50m 6-Kick Switch
Tue	Threshold (Free/IM)	4 x 100m IM — back leg focus
Wed	Recovery + Dryland	600m easy backstroke + core work
Thu	Race Pace	6 x 50m back @ 95%; 2 x 100m negative split
Fri	Rest or Active Recovery	—
Sat	Time Trial / Meet	100m/200m back time trial
Sun	Long Swim	1000m continuous back/fly mix

✅ Total Backstroke: ~1,800m/week — purposeful, varied, balanced  

🧠 Stroke-Specific Drills for a Balanced Backstroke

🔹 6-Kick Switch 

• Builds rotation and side-body awareness

• 4 x 50m, 20s rest 

🔹 Fingertip Drag 

• Reinforces high-elbow recovery

• 4 x 25m, focus on relaxed hand 

🔹 Single-Arm Backstroke 

• Isolates pull and rotation

• 4 x 50m per arm 

🔹 Tempo Trainer Sets 

• Locks in stroke rate for pacing

• 5 x 100m @ 1.5s/stroke 

🔹 Underwater Breakout Sprints 

• Maximizes wall speed

• 8 x 15m, full recovery 

⚠️ Common Imbalances to Avoid

❌ Only swimming backstroke as recovery → Misses power and speed development

❌ Ignoring turns → Loses 0.5–1.0s per race

❌ Swimming flat (no rotation) → Strains shoulders, reduces pull power

❌ Over-kicking → Wastes energy; kick should stabilize, not propel

💡 Fix: Treat backstroke like any race stroke — with drills, sets, and goals.  

💬 Coaching Cues That Build Balance

🌊 “Rotate from your core — not your arms.”

🪵 “Be a log, not a noodle.”

🎯 “Shoulder to the sky, hip to the wall.”

⏱️ “Your turn is your weapon — sharpen it.”

💙 “Backstroke isn’t rest — it’s reset.”  

🌟 The Bigger Picture: Backstroke as a Lifelong Stroke

For masters swimmers and fitness enthusiasts, backstroke is a gift:

• Gentle on aging joints

• Excellent for posture and lung health

• Safe for solo swimming (face out of water)

• Meditative and stress-relieving

Final Thoughts

A balanced training plan doesn’t mean equal time in every stroke. It means intentional inclusion — using each stroke to support the whole athlete. And backstroke, with its unique blend of power, precision, and peace, is indispensable.

So don’t relegate it to cooldowns. Don’t skip the turns.Don’t call it “easy.”

Give backstroke the respect it deserves —and watch your entire swimming transform.

Roll. Reach. Kick. Turn. Repeat. 

Because in a balanced program, every stroke has its purpose —and backstroke is the anchor of symmetry. 💙🏊‍♂️