Kick session — start position
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Kick session — end position
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Pool / Session / Beginner

Kick session

A session for the legs: flutter, dolphin and breaststroke kick with a board and without.

Duration
≈ 35 min, ≈ 1,000 m

The session

  1. Warm up: 200 m easy swim.
  2. 4 × 50 m flutter kick with a kickboard, 20 s rest.
  3. 4 × 50 m kick on the side (switch sides at 25 m), 20 s rest.
  4. 4 × 25 m dolphin kick on the back, 20 s rest.
  5. 4 × 30 s vertical kick, 30 s rest.
  6. Cool down: 200 m easy swim.

Tips

  • Point the toes and kick from the hips; if your shins ache, use fins for part of it.

Good for

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