Workout Statistics:

  • Distance: 2,200 yards
  • Duration: 51 Minutes
  • Focus: Legs ๐Ÿ™‚


  • 200 Free
  • 4 x 50 IM

Main Set: Leg Torture ๐Ÿ”ฅ (2x)

If you want to kick fast, you need to train fast. Kicking can be one of the most dreaded (or enjoyed) part of swimming. This main set focuses specifically on developing kick endurance and speed. Remember, Best Average means go as fast as you can while maintaining technique and spit time. Try to push it on round #2.

  • 6 x 50s Kick @ :55 Threshold
  • 1 x 100 Pull @ 2:20 Easy Active Recovery
  • 6 x 50s Kick @ 1:40 Best Average
  • 1 x 100 Pull @ 2:20 Easy Active Recovery

The interval is variable based on the zone and speed of the swimmer, but these will adjust with dynamic intervals. If you’re unsure on interval training, here’s a great read that explains what interval training is.

For more swim tips and workouts, start your 7-day FREE trial of MySwimPro ELITE

Download MySwimPro



Leave A Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.