Dolphin Kick on Back

Push off the wall on your back in a streamlined position and doing a dolphin kick.  This will help with your butterfly kick and kicking from your core.  See video:

The Wave

While swimming backstroke, wave the hand that is out of the water.  This will help with your hand position as it enters and exits the water.  See video:

Double Arm

Pull with both arms at the same time while using a flutter kick.  This will help with your pull.  See video:

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 dolphin kick on back drill

12×25 (odd 25s the wave back drill/even 25s double arm back drill) on the :40

10×50 back on the 1:15

300 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 dolphin kick on back drill

20×25 (odd 25s back down/even 25s the wave back drill) on the :30

5×100 back descending in time on the 2:00

2×200 back on the 4:00

10×50 free pull on the :50

500 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

30×50 free (10 on the :55, 10 on the :50 and 10 on the :45) (warm-up)

5×100 dolphin kick on back drill on the 1:45

12×75 (50 back/25 the wave back drill) on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

300 easy swim (cool down)

= 4000