6-Kick Switch Drill for Rotation and Balance
A 2300 m session that uses kick on side and 6-kick switch drill to build balance and a rotation driven from the hips in freestyle.
- Duration
- 59 minestimated
- Distance
- 2,300 m
- Effort
- 54
- 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 | 300 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick on side, switch at 25 m, fins optional | 50 m | 60-78% CSS pace |
| 3.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalRecovery 6-kick switch drill | 50 m | 60-78% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalRecovery 6-kick switch drill | 50 m | 60-78% CSS pace |
| 5.2 | IntervalEndurance Freestyle, rotate from the hips | 50 m | 85-92% CSS pace |
| 5.3 | Rest | 20 s | |
| 3 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, steady and balanced | 200 m | 85-92% CSS pace |
| 6.2 | Rest | 30 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
In the 6-kick switch drill you lie on your side with the lower arm stretched out in front and the upper arm at your side. You kick six times, take one stroke to roll onto the other side, and kick six times again. The pause on each side shows quickly whether you are balanced or whether the hips sink and the head lifts.
The session starts with kick on side to find that position, then moves to the full drill and finally mixes drill and freestyle in 100s. Three steady 200s at the end give you time to keep the rotation in the full stroke. Fins help a lot in the drill if your kick is weak.
It fits swimmers who swim flat in the water, cross over in front of the head or struggle to breathe without lifting. Stay with 25 m drill lengths if 50 m feels too long.
Tips
- Keep the head still and in line, with one goggle in the water while you kick on the side.
- Start the switch from the hips so shoulders and hips turn together.
- Breathe during the kicks on your side, not during the switch.
Good forPoolStandard-distance triathlonHalf-distance triathlon
Season phaseBaseAny time