Swim Training is courtesy of FINIS, a SwimSwam partner.
Building strength and technique in one workout can be a bit of a challenge, especially if you don’t have 90 minutes to spare in the pool. Our solution: use a training tool that can be used for both technique and strength within the same set. In this workout, we’ve focused on the Alignment Kickboard, but this principle can be applied to many other training tools. When writing your own workouts, we suggest focusing on the technical benefits of the tool first. Perhaps start out with shorter distances and more rest time to be sure the focus is truly on technique. Then, shift your focus to building strength, using the tool on long distances or short-rest swims.
Try this set to build kick technique and leg strength:
4 x 25 Streamline flutter kick with the Alignment Kickboard (Snorkel optional)
2 x 25 Side kick, right arm on Alignment Kickboard
2 x 25 Side kick, left arm on Alignment Kickboard
4 x 25 Freestyle Catch Up Drill with Alignment Kickboard
Then shift the focus to strength
4 x 25 SPRINT Streamline flutter kick with the Alignment Kickboard, fast interval
2 x 25 SPRINT Streamline flutter kick with Alignment Kickboard, submerge the board to kick underwater for the first 20 flutter kicks
2 x 50 Freestyle, build
2 x 100 Freestyle, fast
TOTAL yards/meters: 750
About the Alignment Kickboard
The Alignment Kickboard has a hydrodynamic design that improves streamline and body position. The stabilizing hand strap allowsswimmers to control the board without gripping, creating a perfect alignment from the finger tips to the toes. When used properly, the Alignment Kickboard sits just below the water line so swimmers can lengthen their body without kicking at an incline. Shorter in design, the Alignment Kickboard puts less pressure on the shoulders as compared to standard kickboards. A great training tool, the board can be used to do one arm and side kicking drills in addition to normal kicking. The Alignment Kickboard is comprised of a sturdy foam material for durability, and has a lightweight structure for easy travel. When paired with a snorkel, the Alignment Kickboard calls for proper head alignment and improved overall technique.