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,

  1. First 15m fast
  2. Second 15m fast
  3. Third 15m fast
  4. Fourth 15m fast
  5. Last 100m fast

Day 9

2x150m on 3 min

4x50m on 1 as:

  1. 70%
  2. 80%
  3. 90%
  4. 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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