Backstroke is a deceptively complex stroke that demands precise bodyline control, shoulder mobility, rhythmic timing, and explosive power off the wall.

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