Streamline Kick Set without a Board
A 2400 m kick session in streamline on the front, side and back, without a board, so the kick works in the same position as your swimming.
- Duration
- 1 h 04 minestimated
- Distance
- 2,400 m
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Endurance
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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Streamline kick on your front | 50 m | 60-75% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Kick on side, switch sides at each wall | 50 m | 60-75% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Streamline kick on your back | 50 m | 60-75% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalThreshold Streamline kick, strong, any position | 100 m | 68-82% CSS pace |
| 7.2 | Rest | 25 s | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Freestyle, steady, use the kick | 100 m | 85-92% CSS pace |
| 8.2 | Rest | 15 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Kicking with a board lifts the shoulders and arches the lower back, a position you never swim in. Kicking in streamline, arms stretched overhead with one hand on top of the other, keeps the body long and flat as in the full stroke. It also trains the core, because nothing holds you up but your own balance and the kick.
The session moves through three positions. On the front you lift the head briefly to breathe or turn it to the side. On the side, with the lower arm extended, breathing is easier and you feel the kick work in a rotated body. On the back, the streamline is easiest to hold and the knees should stay under the surface. Four stronger 100s then let you choose the position, and freestyle 100s bring the kick back into the stroke.
Wear short fins for the first block if streamline kick is new to you.
Tips
- Squeeze the upper arms against the ears to keep a tight streamline.
- Kick from the hips with a small, quick beat.
- Keep the knees under the surface when kicking on your back.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseBuild