3 Workouts to Improve Your Swim

Killer Kick Workout

Warm-up:

  • 200 swim, 200 kick with board, 200 pull (focus mostly on the pulling part of the stroke)

Main set:

  • 5 x 100 kick by 25s with 15-second rest. Use a different kick for each of the 25s. Kicks are 25 right side kick, 25 left side kick, 25 six-beat kick*, 25 three-beat kick**.
  • 5 x 100 moderate swim with 15-second rest (500)
  • 10 x 50s kick with board, done as 25 hard, 25 easy, with 10-second rest (500)

Cool down:

  • 100 easy swim, 100 easy kick (streamline on back), 100 easy pull (300)

Total: 2400

More: Four More Focused Swim Workouts

Get a Feel for the Water Scull Workout

Warm up:
  • 100 swim, 50 kick with board; repeat four times (600)

Main set:

  • 6 x 50 (with pull buoy) done as 25 scull, 25 pull. Alternate front scull, mid scull, dog paddle scull.
  • 5 x 100 moderate swim with 15-second rest interval (500)
  • 6 x 50 (with pull buoy) done as 25 scull, 25 pull. Alternate sculls with front, mid and dog paddle. (300)
  • 10 x 50 swim smooth and fast with 15-second rest (500)

Cool down:

  • 100 easy swim, 100 easy kick (streamline on back), 100 easy pull (300)

Total: 2500

More: Use Sculling to Develop Water Sensitivity

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