Time: 30-40 minutes
Time to break out your kickboard and get those legs moving with this intermediate swim workout to improve your kicks! The total distance of this swim workout is 1800 yards, so be prepared to feel the burn.
Cody’s Intermediate Swim Workout to Improve Kicks:
- 400 yards warm up, choice of strokes
- 200 yards freestyle, alternating lengths of pull and kick
- 25 yards pull (arms) only, 25 yards kick only, repeat
- 4 sets of 100 yards flutter kick “arounds”
- One length each of kicking on stomach, left side, right side and back
- 4 sets of 50 yards freestyle, resting :15 between
- 2 sets of 100 yards IM kick only
- Butterfly kick, backstroke kick, breaststroke kick, then freestyle kick
- 400 yards cool down, choice of strokes
Why the emphasis on kicking? Most swimmers concentrate on upper body strength and movement during their workouts, however, kicking actually provides four extra benefits: Propulsion, lift, stabilizing force, and sustain speed (inertia). Strengthening and conditioning your legs by concentrating on improving your kicks will ultimately improve your whole swim workout.