Leg day doesn't have to consist of copious sets of squats at the gym. You can target this major muscle group and feel the burn in the pool, too [1].
Whether you're using a kickboard or simply kicking on your back, kicking workouts while swimming help isolate the lower half of your body, allowing you the opportunity to focus on leg strength [2] or perfect your kicking technique.
Not sure where to get started? This kick workout — ideal for a beginner or intermediate-level swimmer — is a favorite of two-time Olympic swimmer and three-time Olympic swimming medalist Katie Hoff [3], who helps formulate pool exercises and classes at Equinox.
This workout can be done in a 25-yard or 25-meter pool.
Swimming Terminology
Are you a beginner swimmer? This quick terminology explainer will help you understand the workout ahead.
One lap, or one length of a 25-yard pool, is referred to as "25 yards." Therefore, two laps of the pool would be considered "50 yards."
For all kicking exercises, you can either use a kickboard or kick on your back with your arms in streamline [4].
Warmup: 4 x 50s
- 25 yards swim, freestyle
- 25 yards kick on your right side; One arm should be lifted, with your ear resting on it. The other is by your side touching your hip.
- Rest 15 seconds.
- 25 yards kick, moderate speed
- 25 yards kick, building to a faster speed
- Rest 15 seconds.
- 25 yards swim, freestyle
- 25 yards kick on your left side
- Rest 15 seconds.
- 25 yards kick, moderate speed
- 25 yards kick, building to faster speed
- Rest for 15 seconds.
Prep Your Legs: 4 x 25s
- 25 yards kick; mix in a few bursts of fast kicking.
- Rest for 15 seconds.
- 25 yards kick, moderate speed
- Rest for 15 seconds.
- 25 yards kick; mix in a few bursts of fast kicking.
- Rest for 15 seconds.
- 25 yards kick, fast speed
- Rest for 15 seconds.
Establish the Pace
To establish your pace, time your 50-yards kick. Divide the time by two.
Example: If you kick one minute on your 50 yards kick, your pace for a 25 yards kick is :30 seconds.
- 50 yards kick, fast speed
Time yourself and divide the time by two to find your pace.
Main Set
8 x 25 yards
- 25 yards kick; Hold your pace.
- Rest for 20 seconds.
- Repeat the set above eight times.
- 50 yards swim freestyle or your choice of stroke, easy speed
Note: Always adjust the rest as needed. If you're having trouble making your pace time, stop, rest, and then start on the next 25 yards.
6 x 25 yards
- 25 yards kick; Hold your pace.
- Rest for 20 seconds.
- Repeat the set above six times.
- 50 yards swim freestyle or your choice of stroke, easy speed
4 x 25 yards
- 25 yards kick; Hold your pace.
- Rest for 20 seconds.
- Repeat the set above four times.
- 50 yards swim freestyle or your choice of stroke, easy speed
2 x 25 yards
- 25 yards kick; Hold your pace.
- Rest for 20 seconds.
- Repeat the above two times.
- 50 yards swim freestyle or your choice of stroke, easy speed
Cooldown:
- 100-yards swim freestyle or your choice of stroke, easy speed.
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