Swim Kick Endurance Set

Session Overview

An endurance-focused kick set designed to build lower-body propulsion and improve overall swim economy. Suitable for intermediate swimmers looking to strengthen their kick without relying on arm pull. Total session time is approximately 45 minutes.

What You’ll Need

• Kickboard (standard pool kickboard)
• Fins (optional — use to build confidence or reduce intensity)
• Pull buoy (optional, for warm-up only)

Warm-Up (8 minutes)

Easy 400m freestyle at conversational pace. Focus on relaxed breathing and long, smooth strokes. Include 4x25m catch-up drill at the end to warm up hip rotation.

Main Set

Work through a progressive kick set using your kickboard. Focus on consistent rhythm and kick depth throughout each rep.

• 8 x 50m kick on kickboard, 20 sec rest between each — aim for steady, controlled kick throughout
• 4 x 100m kick on kickboard, 30 sec rest — maintain consistent rhythm, do not let form break down
• 200m continuous kick, no rest — challenge your endurance; use fins if needed to complete this set

Cool-Down (7 minutes)

Easy 300m freestyle or backstroke at a very relaxed pace. Focus on breathing and letting your legs fully recover before leaving the pool.

Coaching Notes

• Kick from the hips, not the knees — your entire leg should power the movement
• Avoid kicking too deep; a 30-40cm amplitude is ideal for triathlon swimming
• If your legs sink badly, fins will help maintain proper position during the endurance set
• Target RPE 5-7 for the main kick sets; the 200m continuous should feel like RPE 6-7