Introduction

Swimming is a full-body movement, and efficiency comes from developing coordination between your upper and lower body. The kick provides stability, improved body position and propulsion--all components necessary for a more efficient freestyle. The immediate goal of developing a faster flutter kick is as basic as wanting to go faster. The faster you can kick, the faster you can swim. It’s as simple as that.

Training Tips

  1. Improve ankle strength
  2. Kick backwards not just up and down
  3. Continuous kick
  4. Maintain body position
  5. Practice!

Sample Sets

Beginner Set 1

  • Exercise 1
  • Exercise 2
  • Exercise 3

Beginner Set 2

  • Exercise 1
  • Exercise 2
  • Exercise 3

Beginner Set 3

  • Exercise 1
  • Exercise 2
  • Exercise 3

Beginner Set 4

  • Exercise 1
  • Exercise 2
  • Exercise 3

Intermediate Set 1

  • 1 x 200m freestyle kick @ 15 seconds rest
  • 2 x 100m freestyle kick @ 10 seconds rest
  • 4 x 50m freestyle kick @ 5 seconds rest
  • Repeat 1-3 times

Intermediate Set 2

  • Exercise 1
  • Exercise 2
  • Exercise 3

Intermediate Set 3

  • Exercise 1
  • Exercise 2
  • Exercise 3

Intermediate Set 4

  • Exercise 1
  • Exercise 2
  • Exercise 3

Advanced Set 1

  • Exercise 1
  • Exercise 2
  • Exercise 3

Advanced Set 2

  • Exercise 1
  • Exercise 2
  • Exercise 3

Advanced Set 3

  • Exercise 1
  • Exercise 2
  • Exercise 3

Advanced Set 4

  • Exercise 1
  • Exercise 2
  • Exercise 3

Elite Set 1

  • Exercise 1
  • Exercise 2
  • Exercise 3

Elite Set 2

  • Exercise 1
  • Exercise 2
  • Exercise 3

Elite Set 3

  • Exercise 1
  • Exercise 2
  • Exercise 3

Elite Set 4

  • Exercise 1
  • Exercise 2
  • Exercise 3

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