Coach’s Intel: OU’s Shawn Kornoelje Shares a Distance Kick Set

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

In today’s Coach’s Intel, Shawn Kornoelje, associate head coach of the swim program with the Oakland University Golden Grizzlies, shares a yards distance kick set that he used with his swimmers last December. It’s got a bit of everything; some long distance swimming, stroke work, kick conditioning, and underwater fly kick with fins.

Here is the workout in its entirety, which runs at just over two hours based on the provided intervals, and at a distance of 7,600 total yards:

900 @15:00    every 3rd 50 is backstroke.

18 x 50  @:40  Stroke Improvement

Odd: 9-6-3 drill / free

Even: Paddles; focus on catch and holding water



2 x 150 @ 2:10  Ez/Med/HARD by 50

2 x 50 @ 1:00 Kick build

5 x 100 @ 1:30 Desc. 1-5

2 x 50 @ 1:00 Kick build choice

2 x 150 @ 2:10 Last 75 fast

2 min break


4 x 100 @2:00 Kick Max. effort


1x (w/ fins)

5 x 75 @ 1:05  3-4 dolphin kicks hard off wall

5 x 75 @ 1:00  4-5 dolphin kicks hard off wall

5 x 75 @ :55     5-6 dolphin kicks hard off wall

5 x 75 @ :50    Dolphin kicks as far as you can


Total yards: 7,600, Workout duration: 2:02


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Got a workout you would like to share with the swimming community? Send it on in to Olivier at [email protected]

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About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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