Swimming

Backstroke with Tempo Trainer

Backstroke with Tempo Trainer uses audible beeps to pace your arm strokes. It develops a consistent swimming rhythm while challenging your upper-body endurance and body control.

Intermediate
Moderate injury risk
Rest 30 sec

How to do it

Set the trainer to beep once per hand entry at your comfortable backstroke rhythm.
Secure the device where you can hear it, following its placement instructions.
Push off the wall on your back with your face above water.
Start a small, continuous flutter kick from your hips.
Enter one hand above its shoulder, little finger first, on a beep.
Pull that hand underwater toward your hip with a bent elbow.
Recover that arm over the water as the opposite hand enters on the next beep.
Finish the length with a controlled hand touch on the wall.

Form cues

Keep your head still
Roll shoulders and hips together
Keep your hips near the surface
Breathe regularly; don't hold your breath

Common mistakes

Rushing to catch the beepSlow the setting until you can match it without shortening your underwater pull.
Reaching across your headKeep each hand entry on its own side of your head rather than crossing the centerline.
Pausing to wait for the beepChoose a slightly quicker setting if the current rhythm forces a dead pause between strokes.

Safety

Focusing on the beeps can distract you from the wall or other swimmers, creating a collision risk. Forced cadence can strain your shoulders, and fatigue can compromise water safety.

Use a lifeguarded pool with a clear lane and follow its swimming direction.
Establish your flag-to-wall stroke count at the selected pace; if flags are absent, use another reliable wall-approach cue.
Change cadence in small increments only while your stroke stays controlled.
End the repeat if you develop pain, lose coordination, or cannot breathe comfortably.

Choose ordinary backstroke first if you cannot comfortably complete a length, and seek professional advice before using the drill if swimming causes shoulder or neck pain.

Muscles worked

Front

Back

Primary muscles

Lats

Secondary muscles

Core
Rear Delts
Rotator Cuff
Serratus Anterior
Triceps

Equipment

Backstroke Flags (optional)
Pool Lane Line (optional)
Swim Tempo Trainer

Sets and reps

Sets: 4–6
Target: 25–50 meters
Rest: 30 sec

Begin at an easy effort with the same cadence for every repeat.

Variations

Easier

Backstroke