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.
(* every wall swimmer selects one of the following: 15 sec wall kick, 15m underwater, 30 sec vertical kick, 10 vertical jumps)
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 (2x kick 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 (3x kick 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
WORKOUT TOTAL: 5800
This workout was provided by Stanford Women’s Swimming Assistant Coach Chris Morgan.