12 Days to Better Backstroke
Train Daly
SwimmingEmbark on a 12-day journey to enhance your backstroke with our specialized swim and dryland program. Designed for simplicity and effectiveness, each day of the program zeroes in on crucial backstroke techniques, offering a series of targeted pool drills. These drills are meticulously crafted to boost your stroke efficiency and propulsion in the water.
Alongside the swimming component, the program integrates a set of complementary dryland exercises. These exercises are specifically tailored to bolster muscular balance, functionality, and strength, key elements for a superior backstroke performance. For each exercise, you'll have access to in-depth videos and descriptions, along with tailored set prescriptions. These resources are crafted to seamlessly integrate into your current training routine, enhancing your overall backstroke capabilities.
A
Perfect Push Offs
10 x 25 @ 0:15
B
Perfect Push Offs from the Middle of the Pool
10 x 25
C1
90/90 Overhead Breathing
3 x 10
C2
Goblet Squat
3 x 10
A
Underwater Kick on
8 x 25 @ 0:15
B
Underwater Flutter Kick on Back
8 x 25 @ 0:15
C1
deadbugs
3 x 10
C2
Hollow Hold Flutter Kick
3 x 0:30
A
Streamline Backstroke Kick with Rotation
8 x 25 @ 0:15
B
Streamline Backstroke Kick without Rotation
8 x 25 @ 0:15
C1
straight leg glute bridge
3 x 15
C2
side front side plank
3 x 10
A
Backstroke Catch Lane Line Drill
8 x 25 @ 0:15
B
Backstroke 1 Arm Drill
8 x 50 @ 0:30
C1
Crab Alternating Limb Reach
3 x 10
C2
Crab Reach
3 x 10
A
Backstroke 12 Kicks/1 Pull
4 x 25 @ 0:20
B
Backstroke 9 Kicks/1 Pull
4 x 25 @ 0:20
C
Backstroke 6 Kicks/1 Pull
4 x 25 @ 0:20
D1
1 Arm Row
3 x 12
D2
1 Arm Facepull w/ Rotation
3 x 12
A
Backstroke Over-kicking
4 x 100 @ 0:30
B
Backstroke Over-kick
8 x 25 @ 0:15
C1
TRX Y Raises
3 x 15
C2
Bodyweight Split Squat
3 x 15
A
Backstroke Double Arm
8 x 25 @ 0:15
B
Backstroke Catch Up
6 x 50 @ 0:30
C1
TRX Row to Y
3 x 15
C2
Reciprocating Bent Over KB Row
3 x 12
Abbie Fish
Abbie started Swim Like A. Fish in 2019 after 25 years of success in competitive swimming and 10+ years and counting of elite swim coaching. During her swimming career, Abbie tried out for the Olympics, was a 6x Olympic Trial Qualifier, SEC Finalist, NCAA Qualifier, and 2x USA Junior National Champion. On top of that, Abbie started coaching as they were in graduate school and still training.
Dan Daly
Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.
