swimming video course Backstroke

In this 4-week course we will work on the backstroke. We will guide you with a step-by-step plan. We will start by working on the backstroke flutter kick. Following this, we move on to the body rotation during the backstroke, and...


4 weeks | 8 workouts
Swimming levels
novice, intermediate, advanced, and pro
Equipment used

In this course we'll work on the backstroke. Backstroke has many similarities with the freestyle. It is performed by swimming on your back and swinging one arm at a time over the water in a continuous lotion. The hand exits at the hip and enters straight above your shoulder. The backstroke requires a steady flutter kick motion to support the body position. To learn the backstroke, keep two important elements in mind: body rotation and a neutral head position.

What to expect?

This course is 4 weeks with a total of 8 workouts, 2 each week. First we will focus on the kick and body rotation. We will continue with the pull-through and arm recovery by using specific drills to improve this.

How does it work?

Each week you follow 2 instruction videos with technique exercises that will help you learn all the elements of the backstroke. In the first two weeks we will focus on the kick and body rotation, since you need to be able to rotate in order to have a high elbow recovery. In the third week we will incorporate body rotation with high-elbow recovery drills. And in the final week we will put it all together. 

After watching an instruction video you can practice this exercise in a pool near you. When you have completed the exercise you can finish your swim with a body conditioning workout that is included in every step. This way you improve your technique, endurance and strength all in one workout. 

Training Equipment: We advise you to use the following training equipment: fins. 



testimonial - Koen Spee


I started with SwimGym coaching as a complete novice. To be honest, I barely floated. Within weeks my skills improved and within months I made my way into the mid-level and ultimately to the pro’s. The perfect combination of technique training and a total body workout.

Koen Spee

Novice swimmer
testimonial - Shashi Kejriwal


I started with SwimGym training courses after I got my swimming diploma, so I was a real novice. In a year and a half, I have advanced to the mid-level, completed a 1500m open water race and realised my dream of learning how to kitesurf, all thanks to the swimming foundation laid by SwimGym.

Shashi Kejriwal

Intermediate swimmer

online swim training START TODAY

  • Daily new swimming workouts
  • Step-by-step video technique courses
  • High quality technique instruction videos
  • Workout collections to achieve your goals
  • Extensive workout and video database