Young female swimmer diving in the pool
Leg day does not should encompass copious units of squats on the fitness center. You may goal this main muscle group and really feel the burn within the pool, too.

Whether or not you are utilizing a kickboard or just kicking in your again, kicking exercises whereas swimming assist isolate the decrease half of your physique, permitting you the chance to concentrate on leg energy or perfecting your kicking approach.

Unsure the place to get began? This kick exercise very best for a newbie or intermediate-level swimmer is a favourite of two-time Olympic swimmer and three-time Olympic swimming medalist Katie Hoff.

This exercise will be accomplished in a 25-yard or 25-meter pool.

Swimming Terminology

Are you a newbie swimmer? This fast terminology explainer will assist you to perceive the exercise forward.

One lap, or one size of a 25-yard pool, is known as “25 yards.” Due to this fact, two laps of the pool can be thought-about “50 yards.”

For all kicking workouts, you possibly can both use a kickboard or kick in your again with your arms in streamline.

Warmup: four x 50s

  • 25 yards swim, freestyle
  • 25 yards kick in your proper aspect; One arm ought to be lifted, together with your ear resting on it. The opposite is by your aspect touching your hip.
  • Relaxation 15 seconds.
  • 25 yards kick, reasonable pace
  • 25 yards kick, constructing to a quicker pace
  • Relaxation 15 seconds.
  • 25 yards swim, freestyle
  • 25 yards kick in your left aspect
  • Relaxation 15 seconds.
  • 25 yards kick, reasonable pace
  • 25 yards kick, constructing to quicker pace
  • Relaxation for 15 seconds.

Prep Your Legs: four x 25s

  • 25 yards kick; combine in just a few bursts of quick kicking.
  • Relaxation for 15 seconds.
  • 25 yards kick, reasonable pace
  • Relaxation for 15 seconds.
  • 25 yards kick; combine in just a few bursts of quick kicking.
  • Relaxation for 15 seconds.
  • 25 yards kick, quick pace
  • Relaxation for 15 seconds.

Set up the Tempo

To ascertain your tempo, time your 50-yards kick. Divide the time by two.

Instance: For those who kick one minute in your 50 yards kick, your tempo for a 25 yards kick is :30 seconds.

  • 50 yards kick, quick pace

Time your self and divide the time by two to search out your tempo.

Primary Set

eight x 25 yards

  • 25 yards kick; Maintain your tempo.
  • Relaxation for 20 seconds.
  • Repeat the set above eight instances.
  • 50 yards swim freestyle or your alternative of stroke, straightforward pace

Observe: All the time regulate the remainder as wanted. For those who’re having bother making your tempo time, cease, relaxation, after which begin on the following 25 yards.

6 x 25 yards

  • 25 yards kick; Maintain your tempo.
  • Relaxation for 20 seconds.
  • Repeat the set above six instances.
  • 50 yards swim freestyle or your alternative of stroke, straightforward pace

four x 25 yards

  • 25 yards kick; Maintain your tempo.
  • Relaxation for 20 seconds.
  • Repeat the set above 4 instances.
  • 50 yards swim freestyle or your alternative of stroke, straightforward pace

2 x 25 yards

  • 25 yards kick; Maintain your tempo.
  • Relaxation for 20 seconds.
  • Repeat the above two instances.
  • 50 yards swim freestyle or your alternative of stroke, straightforward pace

Cooldown:

  • 100-yards swim freestyle or your alternative of stroke, straightforward pace.

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