Finding Freestyle Supplemental Kick Program

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:38

Kicking is an important, misunderstood, and often neglected skill. Adult competitive swimmers are often time crunched, and kicking becomes the first thing to go. The little that is done, has poor form and reinforces incorrect movement patterns. Proper freestyle kicking has two primary core competencies, the form of the kick, or what moves where and when, and the rhythm and timing, or how how often per armstroke and when in the cycle?

Our 12 week Basic Course addresses both of these skills, but focuses more on the rhythm and timing. We rely primarily on volume of kicking to develop the form, as repetition in this case is a potent tecacher. We recognize that many beginning swimmers will need to further develop the form of their kick in order to make best use of our of 12 week course. We offer this 4 week program, either a supplement to be done alongside the Basic Course, or as a prerequisite.

Not complete workouts, we provide 3 weekly kick sets, distance from 300 to 1500 yards/meters. These are to be done within your normal weekly swimming routine. Try to complete all 3. We realize that swimmers with less weekly volume may have trouble with a 1500 yard kick set. Complete what you can. This program is designed to be repeated.. After the 4 weeks are up, you can go back to week 1 and repeat the course.

Sample Day 1
274m

12 x 25 KICK w/Board on :15 REST

#1-6 with FINS
#7-12 no FINS

Sample Day 3
411m

WITH FINS, NO KICKBOARD
4 x 25 HARD KICK on :15 REST
1 x 100 ALTernate 25 KICK ON BACK / 25 KICK ON FRONT
REST 2:00

KICKBOARD OPTIONAL, NO FINS
1 X 100 KICK, ALL OUT FOR TIME
REST 1:00
1 x 150 EASY KICK, ALT 25 ON BACK / 25 ON FRONT

Sample Day 5
549m

WITH FINS
1 X 300 KICK, DONE AS
75 HARD / 25 EASY
50 HARDER / 50 EASY
25 HARDEST / 75 EASY
REST 1:00

NO FINS
12 X 25 KICK ON :15 REST
#1,4,7,10 - ON FRONT
#2,5,8,11 - ON SIDE
#3,6,9,12 - ON BACK

Sample Day 8
640m

WITH FINS
4 X 75 KICK ON :15 REST
ODD - HARD / EASY / HARD BY 25
EVEN - EASY / HARD / EASY BY 25

NO FINS
4 X 50 KICK ON :10 REST
EACH ONE HARDER THAN THE PREVIOUS

WITH FINS
4 X 25 KICK ALL OUT ON :20 REST

1 X 100 EASY KICK ON BACK

Sample Day 10
732m

WITH FINS
16 X 25 HARD KICK ON :10 REST
ODD - ON BACK
EVEN - ON FRONT

NO FINS
16 X 25 KICK ON :15 REST
ODD - EASY
EVEN - HARD

Sample Day 12
823m

WITH FINS
1 X 500 KICK DONE AS:
75 HARD / 25 EASY
50 HARD / 50 EASY
25 HARD / 75 EASY
50 HARD / 50 EASY
75 HARD / 25 EASY
REST :30

NO FINS
16 X 25 KICK on :10 REST, MODERATE
#1 - ON FRONT
#2 - ON RIGHT SIDE
#3 - ON LEFT SIDE
#4 - ON BACK

Sample Day 15
914m

NO FINS
10 X 50 KICK ON :15 REST
ODD - HARD / EASY BY THE 25
EVEN - 12.5 HARD / 12.5 EASY ON EACH LENGTH

REST 2:00

1 x 100 KICK ALL OUT FOR TIME

REST 2:00

4 X 100 KICK WITH FINS ON :15 REST
EACH ONE FASTER THAN THE PREVIOUS

David Luscan
|
Finding Freestyle Multi-sport Coaching

Finding Freestyle offers full service multi and single sport coaching, fully custom & off the shelf plans, online bike fitting, and the only web based, process driven, learn to swim faster program for triathletes and competitive pool and open water swimmers. The Finding Freestyle Basic and Advanced courses can stand alone or be easily integrated into any stand alone or custom training plan.