YourSwimLog.com

The Ultimate Log Book for Swimmers

  • YourSwimBook
  • Conquer the Pool
  • Articles
  • About
Get Your Kick in Shape with this Variable Kick Set

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.

Coach Michael Chapman Boonville Aquatic Dolphins
Coach Chapman

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.

About Olivier Poirier-Leroy

Olivier Poirier-Leroy is a former national level swimmer and the author of the books YourSwimBook and Conquer the Pool. He writes all things high-performance swimming, and his articles were read over 3 million times last year. His work has appeared on USA Swimming, SwimSwam, STACK, NBC Universal, and more. He's also kinda tall and can be found on Twitter.

Recent Posts

How Olympic Champion Ryan Murphy Deals with Pre-Race Nerves

How Olympic Champion Ryan Murphy Deals with Pre-Race Nerves

How to Execute on Race Day When the Pressure is On

How to Execute on Race Day When the Pressure is On

How Often Should I Test My Pool Water

How Often Should I Test My Pool Water?

How to Remove Chlorine from Hair

How to Get Chlorine Out of Hair (Goodbye Dry and Smelly Hair)

How Swimmers Can Develop Exceptional Core Values

7 Ways Swimmers Can Stick to Core Values

DMC Swim Fins

DMC Swim Fins Compared – Which Ones are Best for You?

One Hour Swimming Workouts

5 Best One-Hour Swim Workouts (for Every Kind of Workout)

Shokz OpenSwim MP3 Player Review – The Best Conduction Headphones for Swimming?

SHOKZ OpenSwim MP3 Player Review – The Best Conduction Headphones for Swimming?

Best Swim Robes for After Swimming

6 Best Swim Robes for After Swimming and Getting Warm

Best Body Wash for Swimmers and Chlorine Removal

The 5 Best Body Washes for Swimmers (Bye-Bye Chlorine Smell and Dry Skin)

Mental Training

SITE

  • YourSwimBook
  • Conquer the Pool
  • Team Orders
  • Contact
  • Join Newsletter

Articles

  • Swim Training
  • Mental Training
  • Best Swim Gear
  • Swim Gear Reviews
  • Pool Gear

YourSwimLog.com - Guarantee Badge

Lane 6 Publishing © 2022 · Privacy Policy · Return Policy · Terms of Service · Affiliate Disclosure