Swimming Conditioning

Kick Set — Build to Race Pace

Swimming drill for conditioning training sessions

Develops powerful kick through progressive build sets on a board.

25 minDuration
8 playersGroup size
IntermediateDifficulty
Pool laneSpace needed
KickboardsEquipment

What This Drill Improves

This swimming drill is best for intermediate players who need focused work on conditioning. It works well with 8 players and can be adjusted by changing the space, pressure, or scoring rules.

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.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

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

Regressions: Make It Easier

Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.

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kick conditioning build speed
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