your free fitness resource
Backline: Backstroke Strength, Flow, and Execution is built to enhance stroke mechanics, core alignment, and race-specific endurance through a structured progression of drills, strength training, and underwater efficiency work.
Whether you’re working to sharpen your kick rhythm, improve your transition speed, or build the strength to maintain form under fatigue, this program provides a step-by-step framework to elevate your backstroke performance across 50m, 100m, and 200m events.
What This Planner Includes:
Drills targeting arm timing, body alignment, and rotational control for stroke efficiency
Kick development and underwater work to sharpen breakouts and wall transitions
Strength and core exercises to improve posture, shoulder control, and fatigue resistance
Structured progression from foundational stroke mechanics to full race simulation
Ideal for competitive swimmers aiming to master the technical and physical demands of backstroke
All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services. You must always consult your physician before beginning this or any other exercise program. Use of this program is at your own risk. We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein. We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.
