Swimming Conditioning

Kick Set — Build to Race Pace

Develops powerful kick through progressive build sets on a board.

25 minDuration
8 playersGroup size
IntermediateDifficulty
Pool laneSpace needed
KickboardsEquipment

Setup

Lane of 6-8 swimmers. Kickboards available but optional.

Instructions

  1. 8×25m kick: odds = easy, evens = race pace.
  2. Focus on ankle flexibility and knee bend.
  3. Keep head down (no kickboard if possible).
  4. 20 sec rest between 25s.

Coaching Points

✓ Kick from the hip — not the knee.
✓ Toes pointed, but not rigid — flexible ankles.
✓ Small kick amplitude — not bicycling.

Progressions

→ 6×50m build kick — first 25 easy, second 25 hard.
→ No board — kick on back.
→ Time the race-pace 25s — target improvement.

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kick conditioning build speed
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