Get Your Kick in Shape with this Variable Speed Kick Set

Want to improve the overall conditioning in your legs? Develop stronger posture in the water? How about becoming a more mindful kicker?

If so, today’s kick set has got you covered.

Michael Chapman, head coach of the Boonville Aquatic Dolphins, has a set for you swimmers out there looking to give your kick a boost.

By mixing up speeds and also including some vertical kicking you will develop a more mindful and mechanically-sound and ultimately, a faster freestyle kick.

Chapman has been coaching in the Evansville, Indiana, area for over a decade. During this time he was one of 100m breaststroke Olympic champion Lilly King‘s developmental coaches, being her primary coach until she was 15-years old.

The Variable Speed Kick Set

4 Rounds–

3 x 50 Flutter Kick on 1:00

• Round 1- 50 Slow and Powerful
• Round 2- 25 FAST/25 Slow and Powerful
• Round 3- Alternate 6 FAST kicks/ 6 Slow and Powerful Kicks
• Round 4- 50 FAST

Following each round- 1 minute vertical kicking

Notes from Coach Chapman:

• The focus of this set is general conditioning and focus on the kick itself.
• The slow and powerful kick gives swimmers the opportunity to think about the mechanics of the kick, and taking the time to feel the power.
• Then we add in some fast kicking once they have felt the mechanics.
• The vertical kicking between rounds helps build stronger hips and improves their body posture.

A special shout-out to Coach Chapman for taking the time to send over this set. Inject it into one of your next workouts and kick your way to a stronger, err, kick!

You can stay up to date with the Boonville Aquatic Dolphins by following them on Twitter as well as on Instagram.

More Kick Sets:

• How to Kick Faster with Mesa Aquatics.
• A Fun Way to Mix Up Your Kick Work with the “Walk-Along” Set.