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Weekend Swim Workout: Long Kick And Speed Shifts

A new swim workout to take to the pool this weekend!

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Let’s get kicking. As Olympian and swim coach Gary Hall Sr. says, “If there is one skill that most differentiates the fast swimmers from the not-so-fast swimmers, it would be the strength of the kick.” That’s why this set from coach Sara McLarty opens with a long kick set, which lets you spend a dedicated block of time focusing specifically on your kick. But here’s where things really get fun – this session closes out with fast sets, which helps you to build up the endurance to maintain that strong kick even when you’re tired. Is this a hard workout? Yes. But it’s also a great way to build up the strength and speed you’ll need for faster racing.

Choose a workout below based on your fitness level and schedule, and jump in!

RELATED: Why It’s Important to Conquer the Swim Kick

A:
500 choice warm up
8-minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
8×50 drill on :50 (right arm/left arm by 25, Catch-Up, repeat)
2 x [50 FAST! on :45
50 easy on :45
100 FAST! on 1:30
100 easy on 1:30
150 FAST! on 2:15
150 easy on 2:15]
6 x [75 IM on 1:15
100 free on 1:30]
20×25 on :30 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*4200 Total*

RELATED: Swim Kick Sets You Won’t Hate

B:
500 choice warm up
6-minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6×50 drill on 1:10 (right arm/left arm by 25, Catch-Up, repeat)
3 x [50 FAST! on :60
50 easy on :60
100 FAST! on 2:00
100 easy on 2:00]
5×150 on 3:00 (50 non-free/100 free)
10×25 on :40 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*3100 Total*

RELATED: The Four Functions of Your Swim Kick

C:
400 choice warm up
4-minute kick w/fins (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6×50 drill w/ :15 rest (right arm/left arm by 25, Catch-Up, repeat)
2 x [50 FAST! w/ :10 rest
50 easy on w/ :20 rest
100 FAST! w/ :10 rest
100 easy w/ :20 rest]
4×150 w/ :30 rest (50 non-free/100 free)
200 cool down
*2300 Total*

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.