How to Use Drills to Improve Backstroke Timing

Backstroke is a unique stroke that requires a precise rhythm between arm movements, leg kicks, and breathing. If your timing is off, you may struggle with efficiency, speed, and endurance in the water. Drills can help refine your stroke coordination, making your backstroke more fluid and controlled.

In this article, we’ll explore key drills to improve backstroke timing and how to incorporate them into your training routine.

1. Why Timing Matters in Backstroke

Proper timing in backstroke involves:

✔️ Synchronized arm movement – One arm should always be in motion while the other is recovering

✔️ Consistent kicking – A steady flutter kick helps maintain body position and propulsion

✔️ Smooth breathing rhythm – Proper timing ensures controlled breathing without disrupting speed

✔️ Effective body rotation – Rotation must be timed with arm strokes for better efficiency

2. Best Drills to Improve Backstroke Timing

🌀 1. Single-Arm Backstroke Drill

✔️ Purpose: Improves arm coordination and body rotation timing

✔️ How to do it:

• Swim backstroke using only one arm while the other remains at your side

• Focus on keeping a steady kick and rotating your shoulders and hips

• Switch arms every 25 meters

🔄 Reps: 4 sets of 25m (alternate arms)

🏊‍♂️ Tip: This drill helps you feel the connection between arm strokes and rotation, making your timing more natural.

⏳ 2. 3-3-3 Backstroke Drill

✔️ Purpose: Enhances timing between arm strokes and rotation

✔️ How to do it:

• Perform three strokes with the right arm, then three with the left arm, then three full backstroke cycles

• Keep a steady kick throughout the drill

🔄 Reps: 4 sets of 50m

🏊‍♂️ Tip: Helps swimmers develop a fluid transition between strokes and rotation timing.

🚀 3. Catch-Up Backstroke Drill

✔️ Purpose: Teaches patience in arm recovery and improves stroke rhythm

✔️ How to do it:

• Swim backstroke by keeping one hand above your head while the other arm completes a full stroke

• Only begin the next stroke when the recovering arm meets the stationary arm above your head

🔄 Reps: 3 sets of 50m

🏊‍♂️ Tip: Helps prevent rushing strokes and improves stroke symmetry and efficiency.

💨 4. Flutter Kick with Arm Pause Drill

✔️ Purpose: Enhances kick consistency while refining arm stroke timing

✔️ How to do it:

• Kick continuously on your back with arms extended straight up

• After every third kick, take a single backstroke stroke

• Focus on keeping head still and core engaged

🔄 Reps: 4 sets of 25m

🏊‍♂️ Tip: Develops lower body endurance and ensures your kicks maintain proper stroke timing.

🎯 5. Backstroke with a Pull Buoy

✔️ Purpose: Improves stroke balance and coordination

✔️ How to do it:

• Place a pull buoy between your thighs

• Swim backstroke using only arm movements

• Focus on keeping a steady arm tempo and perfecting the timing of your strokes

🔄 Reps: 3 sets of 50m

🏊‍♂️ Tip: Helps isolate upper body movement, refining stroke rhythm.

3. How to Integrate These Drills into Your Training

Workout Day	Drill Focus	Pool Workout
Day 1	Single-Arm Drill + Catch-Up Drill	3 sets of 50m each
Day 2	3-3-3 Drill + Flutter Kick Drill	3 sets of 50m each
Day 3	Backstroke with Pull Buoy + Full Stroke Sprints	3 sets of 100m full backstroke

4. Additional Tips for Better Backstroke Timing

✅ Maintain a strong, consistent kick to support stroke rhythm

✅ Keep your arms moving in a continuous, alternating motion

✅ Use your body rotation to help drive each stroke

✅ Stay relaxed – don’t rush the stroke!

Final Thoughts

By incorporating these targeted drills, you’ll improve your backstroke timing, efficiency, and overall technique. A well-timed backstroke allows you to swim faster, smoother, and with less effort.

🔥 Key Takeaways:✔️ Use drills to refine stroke timing

✔️ Maintain a steady kick for stroke consistency

✔️ Improve arm coordination and body rotation

✔️ Practice breathing rhythm to avoid disruptions

🏊‍♂️ Try these drills today and take your backstroke to the next level!