This post is all about backstroke kicking and how we can get the most out of it. Many swimmers are poor kickers and as a result their performance is lowered. This workout will help you improve your kicking with some key points that you should have in mind when you swim backstroke.
Warm up
200m choice100m kick choice
Main
6x50 (25 BS + 25 BS streamline kick) @:15R - keep knees underwater
6x50 (25 BS + 25 BS kick) @:15R - kick water upward
6x50 (25 BS + 25 BS 6 kick switch) @:15R - focus on quick kicking
2x100 (50 BS + 50 BS kick) @:20R - knees underwater, kick water upward, quick kicking
4x50 BS @:15R - focus on productive kicking
Cool down
100 choice
Total: 1700m
Enjoy!!!
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