Kick and Pull Alternating Drill Set: Build Full-Stroke Swim Power (45 Minutes)

Session Overview

This 45-minute pool session alternates between isolated kick sets and pull sets to build balanced swimming power from both ends of your stroke. By training the legs and arms independently, you expose weaknesses that full-stroke swimming can mask, and you build the strength and technique in each component that will translate directly to faster, more efficient race-day swimming.

What You’ll Need

• Swimming pool lane (25m or 50m)
• Kickboard
• Pull buoy
• Swim paddles (optional — adds resistance to pull sets)
• Fins (optional — use for kick sets if kick is a significant weakness)

Warm-Up (8 minutes)

Complete 400m of easy mixed-stroke swimming. Include two lengths of backstroke and two lengths of side-kick drill to gently mobilise the shoulder and hip joint before the harder work begins. Aim for RPE 3/10 — this is preparation, not training.

Main Set

The main set alternates kick and pull blocks to prevent fatigue in either system before you have extracted the full training stimulus from it. Stay focused on quality of movement throughout — especially in the later pull sets when fatigue tempts you to drop your elbow on the catch.

• Kick Set 1 — 4 x 50m kick on kickboard: Focus on a compact, knee-driven kick from the hip. Aim for 60–90 second rest between reps. Try to keep a consistent flutter kick rhythm without the board dipping and dragging.
• Pull Set 1 — 4 x 100m pull with pull buoy: Focus on high elbow catch — elbow stays high as the forearm sweeps down and back. 20–30 seconds rest between reps. RPE 6–7/10.
• Kick Set 2 — 4 x 25m sprint kick: Fast, powerful kick for the full 25m with 45 seconds rest. These should feel genuinely hard — maximum effort on each rep.
• Pull Set 2 — 3 x 150m pull with paddles (if available): Slightly slower pace than Pull Set 1 to accommodate the added resistance. Focus on initiating the pull from the shoulder rotation. 30 seconds rest between reps.

Cool-Down (7 minutes)

Easy 200m full stroke at RPE 2/10, followed by 100m backstroke. The backstroke helps decompress and stretch the anterior shoulder muscles worked during the pull sets. Finish with shoulder rotation drills standing on the pool deck.

Coaching Notes

• Weak kickers often find their ankles are inflexible — work barefoot ankle circles and ankle plantarflexion stretches daily outside of the pool to see the biggest gains.
• During pull sets, keep your legs loosely resting on the buoy rather than squeezing it hard — gripping the buoy causes hip rotation that masks your real body position in the water.
• To make it easier: reduce to 3 x 50m kick sets and 3 x 100m pull sets, and skip the sprint kick block.
• To make it harder: remove the pull buoy for Pull Set 2 and swim full-body with paddles, demanding your core stabilise throughout.
• RPE 6–7/10 on the pull sets means you should feel the effort in your lats and triceps by the last rep.