Stanford Kicking

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


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) R30″
12×50 w/zoomers (2x kick FAST, 1x swim easy) @1′

6×200 (2x freestyle – 10m underwater every wall), 2x IM or pull, 2x (50 fast/50 easy) R20″
12×50 w/zommers (3x kick FAST, 1 swim easy) @1’15

9×100 (3x freestyle – 10m underwater every wall), 3x IM or pull, 3x (25 fast/75 easy) R10″
12×50 w/zoomers ALL FAST @ 1’30

Swim Down:
200 loosen


This workout was provided by Stanford Women’s Swimming Assistant Coach Chris Morgan.

Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.

Brought to you with the support of

Notify of
newest most voted
Inline Feedbacks
View all comments
9 years ago

could you explain how training 10 vertical jumps

Reply to  ehab
8 years ago

What Coach Chris wants his athletes to do on the vertical jumps is either they get out and do vertical jumps on deck or what one may also call “Rockets” pushing off from the bottom of the pool and launching vertically with or without additional kicking.

8 years ago

the workout looks great, My main stroke is butterfly swimming, I want to know can i use this workout for buttterfly ?

Reply to  sanuj srivastava
8 years ago

Of course this workout can be used for any stroke. If you want to make it specific to the butterfly – most if not all of the kicking should be done butterfly kick and a big portion of them should focus on underwaters as well. With regards to the swimming parts, it obviously depends on how well you handle full stroke butterfly but most can be changed to include butterfly (i.e. last 300 as 75 fly FAST, 25 free or back easy).