02 Feb 10 Days With These 10-Minute Kick Sets
Fancy a leg workout in the pool? I always love ending off my swim sessions with a kick set, since often towards the end of a race is when I’ll have to swim faster. Simply put, a faster kick helps maintain a higher body position in the water giving swimmers more propulsion when gliding through the water. While you don’t have to do a kick set every day, incorporating a few sets from time to time will do wonders for your next swim.
The Sets
Each kick set is 10-minutes long giving you +- 500m per set. While some sets require equipment, don’t fuss if you don’t have things like a kick board, fins or snorkel – go without until you feel like mixing it up. The sets are each on a one-minute send-off per 50m but again these are all adjustable to suit your level of fitness and speed.
Enjoy. And happy swimming 🙂
Day 1
2×100 on 2 minutes
4×50 on 1 min
4x25m on 30 secs
Day 2
10x50m on 1 min 15m first 15m fast with fins
Day 3
300m on 6 min as:
2 (25m fly kick, 25m freestyle, 25m backstroke, 25m freestyle, 25m breaststroke, 25m freestyle)
8x25m on 30 sec as freestyle kick fast with fins
Day 4
2(1×100 on 2.30, 2×50 1.15)
Day 5
20x25m on 30 seconds as 3 easy 1 fast
Day 6
500m kick as 50m backstroke kick, 50m freestyle kick
Day 7
200m on 4 min
2x100m on 2 min as IM, 2x50m on 1 min
Day 8
5x100m on 2min as,
- First 15m fast
- Second 15m fast
- Third 15m fast
- Fourth 15m fast
- Last 100m fast
Day 9
2x150m on 3 min
4x50m on 1 as:
- 70%
- 80%
- 90%
- Max
Day 10
4×50 on 1 min as 15m fast
100m on 2min as 50m kick on left side, 50m on right side
4x50m on 1min des 1-4
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Kickboard
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Fastskin Kickfin
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