Swimming: Kicking Workouts

Conditioning legs is important part of swimming training. If you do not train your legs to withstand intense surges like you experience in a race, then you will not be able to deliver to your full potential.

Kicking should be used with floats, but can also include sets of underwater ( building to >15m) and also overspeed sets by including the use of fins.

Endurance Kick Set:

  • 500m Freestyle Kick
  • 200m Swim down
  • 300m Freestyle Kick
  • 200m Swim down
  • 100m Kick
  • 200m Swim Down

(Total 1500m)

  • 600m Choice Kick
  • 200m Swim down
  • 400m Choice Kick
  • 200m Swim Down
  • 200m Choice Kick
  • 200m Swim Down

(Total 1800m)

  • 4x 400m FS Kick 1 min rest

( Total 1600m)

  • 8 x 200m Kick  with 45 sec rest

(Total 1600m)

  • 10 x 200m Kick (30 sec rest)

(Total 200m)

  • 2 x 800m with 2min rest

(Total 1600m)

  • 5 x 300m Kick 30 secs rest

(Total 1500m)

  • 8 x 150m Kick with 30 sec rest

(Total 1200m)

High Intensity Kick Set:

  • 20 x 25m Max Effort with 10 sec rest between
  • 16 x 25m  Max Effort with 15 sec rest between (with first 15m underwater)
  • 4x 50m  Max Effort with 15 sec rest between
  • 4x 25m Max Effort 5 sec rest between

(Total 1700m)

  • 10 x 75m Kick Fast and 25m Kick Easy

(Total 1000m)

  • 10 x 25m Kick fast 75m Kick Build

(Total 1000m)

  • 10 x 25m Kick ( First 15m Underwater) dive in optional
  • 10 x 25m Kick (Last 15m Underwater)
  • 6 x 50m 25m Max Effort 25m Relax
  • 6 x 50m 25m Relax 25m Max effort

(Total 1100m)

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