Speed Endurance Drills: Improving Sustained Backstroke Performance

Backstroke is a unique and technically demanding stroke that requires both efficiency and power. While sprinting relies heavily on explosive speed, racing longer distances or maintaining form through multiple laps demands a strong foundation in speed endurance. For swimmers aiming to sustain backstroke speed without losing technique, specialized drills can make all the difference.

In this article, we’ll explore the importance of speed endurance in backstroke and share effective drills to help you train smarter, swim stronger, and race faster.

🏊 Why Speed Endurance Matters in Backstroke

Unlike short sprints, backstroke over 100m, 200m, or longer requires a balance between:

• Consistent speed without slowing down in later laps

• Maintaining stroke efficiency to avoid wasted energy

• Proper breathing rhythm to prevent oxygen debt

• Mental focus during extended efforts

Without targeted training, swimmers may find their stroke rate drops, their legs tire, and their body position sinks — all leading to slower times and poor performance.

🔑 Key Elements of Speed Endurance Training in Backstroke

1. Stroke Consistency – Developing a rhythm you can hold lap after lap.

2. Kicking Power – A strong, sustained flutter kick is vital for backstroke propulsion.

3. Breath Control – Controlled, rhythmic breathing keeps energy levels steady.

4. Race Simulation – Training at race pace conditions prepares the body and mind for competition.

   
   

🏋️ Speed Endurance Drills for Backstroke

1. Broken 200 Backstroke

• Swim 4 × 50m at race pace with 10 seconds rest between each.

• Focus on keeping stroke length and turnover consistent throughout.

• Builds the ability to sustain race intensity.

2. Backstroke Descending 100s

• Swim 6 × 100m backstroke, descending each set (getting faster each time).

• Use controlled pacing to finish with your fastest 100m.

• Teaches endurance alongside pacing strategy.

3. Kick-Driven Backstroke Sets

• 8 × 25m underwater dolphin kick (with fins if needed).

• 4 × 50m backstroke kick with a board at strong effort.

• Builds leg endurance and strengthens the kick to support body position.

4. Backstroke Sprint-Overload Drill

• Swim 25m sprint backstroke immediately followed by 50m strong, controlled pace.

• Repeat 6–8 times.

• Improves speed endurance by forcing the body to adapt to fatigue.

5. Stroke Count Challenge

• Swim 6 × 50m backstroke while maintaining the same stroke count from start to finish.

• Focus on efficiency even when fatigued.

• Encourages long, powerful strokes without breaking form.

⚡ Tips for Maximizing Speed Endurance Training

• Train at least twice per week with endurance-focused backstroke sets.

• Incorporate dryland core and leg strength exercises to support better kicking and body position.

• Monitor your stroke rate and splits to ensure progress.

• Mix in active recovery sets to avoid overtraining.

✅ Conclusion

Building speed endurance in backstroke is about more than just swimming longer distances — it’s about training your body to sustain high intensity with proper technique. By incorporating drills like broken swims, kick endurance sets, and stroke count challenges, you’ll not only increase stamina but also maintain the efficiency needed to perform your best in competition.

Whether you’re preparing for a 200m race or simply looking to extend your backstroke ability, these drills will help you push through fatigue and finish strong.