Stanford Kicking

Stanford Women’s Swimming assistant coach Chris Morgan shares one of their kick focus workouts. If you want to know how good your legs are, this workout will give you the answer.

Warm-up:
800 warm-up*
(* every wall swimmer selects one of the following: 15 sec wall kick, 15m underwater, 30 sec vertical kick, 10 vertical jumps)

Main Set:
3×300 (1x freestyle (10m underwater every wall), 1x im or pull, 1x 75 fast/25 easy) always 30″ rest
12×50 w/zoomers @1min (2xkick FAST, 1x swim easy)

6×200 (2x freestyle (10m underwater every wall), 2x im or pull, 2x 50 fast/50 easy) always 20″ rest
12×50 w/zommers @1’15 (3xkick FAST, 1 swim easy)

9×100 (3x freestyle (10m underwater every wall), 3x im or pull, 3x 25 fast/75 easy) always 10″ rest
12×50 w/zoomers ALL FAST @ 1’30

Swim Down:
200 loosen

WORKOUT TOTAL: 5800

This free workout was provided by Stanford Women’s Swimming assistant coach Chris Morgan.

You can print this workout for your personal use. If you would like to access the downloadble PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).