Kick Basics with Board and Fins for Beginners
A 1300 m beginner session that teaches a relaxed flutter kick from the hips with a board, on the back and with fins, then adds it to freestyle.
- Duration
- 38 minestimated
- Distance
- 1,300 m
- Effort
- 28
- Level
- Beginner
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Kick with board, kick from the hips | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Kick on your back, hands at your sides | 50 m | 55-70% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Kick with fins and board, steady | 50 m | 65-82% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, light steady kick | 50 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
A good flutter kick keeps the legs up and the body level, even if it adds little speed for many adult swimmers. The movement starts at the hips, the legs stay almost straight with relaxed knees, and the ankles stay loose so the feet can flick like flippers. A big kick with bent knees acts like a brake.
This session works on that kick in three positions. With a board you can watch the rhythm and breathe easily. On your back with the hands at your sides you feel whether the knees break the surface. With fins and a board the ankles stretch and the kick becomes faster and easier, which helps you feel the right movement. Short freestyle lengths at the end bring the kick back into the stroke.
Take all the rest you need. If your feet cramp in the fins, take them off and kick easy for a length.
Tips
- Keep the kick small, the feet should stay within the width of your body.
- Point the toes and let the ankles stay loose.
- Hold the board at the far end with straight arms and keep the face low.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time