Swim Training courtesy of FINIS, a SwimSwam partner.
Leg strength can make or break a race – in both sprint and distance events.
Dryland workouts are a surefire way to build leg muscle and endurance; however, don’t make the mistake of neglecting leg work in the pool.
Below are 3 easy ways to build leg strength in the water:
1. Kick Sets with Descending Speed
Take advantage of the control and endurance that results from sets that require descending speed.
Try this set: 2 Rounds, 3 x 100 kick descending 1-3
2. Add Fins
Select a fin like the Zoomers Gold or Z2 Gold Zoomers that are designed specifically to activate key leg muscles.
Try this set: 20 x 50 with Zoomers Gold; odds free, evens choice
3. Overkick + Distance
A strong kick is usually the first thing to go in a distance set. Don’t let that happen! Incorporate an overkick element toward the end of a long set to ensure the legs are still working hard.
Try this set: 4 x 400 free, last 100 overkick
Thanks for this – I’m forever trying to convince my fellow masters swimmers that they need to improve their kicks. I’d like more material that will help do this.
Good Article! The kick is the motor in freestyle, essential to both sprint and distance.