Kick and Pull
Kick Basics with Board and Fins for Beginners
6 × (50 m kick with board, 20 s rest), 4 × (50 m kick on your back, 20 s rest), 4 × (50 m kick with fins and board, 20 s rest), 4 × (50 m freestyle, 20 s rest)
Swim Kick Sets and Pull Buoy Workouts
Swim sessions built around kick and pull with kickboard, fins, pull buoy, paddles and ankle band, for stronger legs and a better catch.
Workouts
12 workouts
Kick and Pull
Pull Buoy Introduction for New Swimmers
6 × (50 m pull buoy, 20 s rest), 4 × (100 m pull buoy, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Kick and Pull
Kick, Pull and Swim Rounds for Beginners
6 × (50 m kick with board, 15 s rest, 50 m pull buoy, 15 s rest, 50 m freestyle, 30 s rest), 4 × (50 m backstroke or breaststroke, 15 s rest)
Kick and Pull
Streamline Kick Set without a Board
6 × (50 m streamline kick on your front, 20 s rest), 6 × (50 m kick on side, 20 s rest), 4 × (50 m streamline kick on your back, 20 s rest), 4 × (100 m at CSS pace, 25 s rest), 4 × (100 m freestyle, 15 s rest)
Kick and Pull
Fins Kick Set for Ankle Flexibility and Speed
6 × (100 m fins, 20 s rest), 4 × (50 m fins, 20 s rest), 8 × (25 m very hard, 30 s rest), 4 × (100 m freestyle, 15 s rest)
Kick and Pull
Kick, Pull, Swim Rounds with 100s and 200s
4 × (100 m kick, 15 s rest, 100 m pull buoy, 15 s rest, 200 m at tempo, 30 s rest)
Kick and Pull
Long Pull 3 x 500 m Aerobic Set
8 × (50 m kick, 15 s rest), 3 × (500 m pull buoy, 30 s rest), 4 × (100 m freestyle, 15 s rest)
Kick and Pull
Backstroke Kick and Streamline Set
6 × (50 m back kick, 20 s rest), 4 × (50 m back kick, 20 s rest), 6 × (25 m dolphin kick on your back, 20 s rest), 4 × (100 m at tempo, 20 s rest), 4 × (100 m backstroke, 20 s rest)
Kick and Pull
Paddles Pull Set for Strength in the Water
6 × (200 m at tempo, 20 s rest), 8 × (50 m at CSS pace, 20 s rest), 4 × (100 m freestyle, 15 s rest), 300 m easy backstroke
Kick and Pull
Hard Kick 50s with Aerobic Swim
8 × (50 m at CSS pace, 15 s rest), 45 s rest, 8 × (50 m at CSS pace, 15 s rest), 6 × (200 m freestyle, 20 s rest)
Kick and Pull
Ankle Band Pull for Body Position and Catch
4 × (100 m pull buoy and band, 20 s rest), 8 × (50 m at tempo, 20 s rest), 4 × (200 m pull buoy, 20 s rest), 4 × (100 m freestyle, 15 s rest)
Kick and Pull
Underwater Dolphin Kick 25s with Fins
6 × (50 m fins, 20 s rest), 8 × (25 m very hard, 30 s rest), 8 × (25 m very hard, 30 s rest), 8 × (200 m freestyle, 20 s rest)
Kick and Pull Workouts
Kick and pull sets take the stroke apart. Kick sets train the legs on their own, with a board, in streamline or with fins, while pull sets let the arms do the work with a pull buoy holding the legs up. Working on each half separately builds strength and endurance where you are weakest, and it shows you clearly what each part contributes to your swimming.
The sessions in this category range from first steps with a kickboard and a pull buoy for beginners to hard kick 50s, long aerobic pulls, paddles, ankle band pulls and underwater dolphin kick for experienced swimmers. Kick pace targets sit well below your swimming pace, because kicking alone is much slower than full stroke freestyle for nearly everyone. Pull targets are close to your normal swimming pace.
Triathletes often use pull sets because a wetsuit lifts the legs in a similar way and they want the legs fresh for cycling and running. Pool and masters swimmers benefit from strong kick sets for turns, underwater work and the end of races. One kick and pull session a week in the base phase works well, or a kick and pull block inside other sessions. Choose a session by the equipment you have and the part of the stroke you want to work on, and use paddles only if your shoulders are healthy and you train regularly.
Questions about Kick and Pull Workouts
Should I kick with a board or in streamline?
Both are useful. A kickboard makes breathing easy and helps beginners learn the rhythm, but it lifts the shoulders and arches the back. Streamline kick, with the arms stretched overhead, keeps the body in the position you swim in and trains the core as well. Many coaches use the board for easy and learning sets and streamline for most other kick work.
Should I use fins for kick sets?
Short training fins are a good tool when you use them with a purpose. They stretch stiff ankles, make kick on side and butterfly drills easier, and let you feel a kick speed close to your swimming pace. Do not use them for every kick set, though, since they can hide a weak kick. Switch between kicking with and without fins.
Are a pull buoy and paddles bad for the shoulders?
A pull buoy alone adds little load on the shoulders and can even help when they are tired, since it keeps the body level. Paddles add load, so build up slowly, keep the volume moderate and avoid long sets that combine paddles and buoy. Stop at the first sharp pain and see a physical therapist if it persists.