To better help you build a constant kick for backstroke, let's delay the arms just slightly. think of this is a balanced drill in which you switch from side to side frequently

It's almost like swimming regular backstroke with a slight delay in between the strokes. take a stroke, a backstroke and then while on your side, take an extra few kicks. This requires that you continue to kick to move forward, but it will have the additional benefit of giving you time to initiate the recovery before you initiate the pole.

We call this 3/3 flutter on your back so you can think about taking three kicks in the pause position before taking the next stroke.

Sign In to watch video

3/3 Flutter kick on back