Kicking helps a swimmer stay balanced in the water. I have always been a bad kicker and still have not fully developed the right techniques. I have recently borrowed a pair of training fins from my friend, and I hope to improve my lower body strength in the water.

Warm up (yards):

• 400 freestyle
• 3 x 150 kicks w/ flippers, 50 yards on front & both sides
• 3 x 100 pull buoy

Drills (yards):

• 3 x 100 1-arm swim w/ flippers, 50 each arm
• 3 x 100 1-arm swim w/0 flippers, 50 each arm

Main sets:

With flippers:

• 5 x  50 freestyle
• 3 x 100 freestyle
• 3 x 200 freestyle

Without flippers:

• 2 x 50 freestyle
• 1 x 100 freestyle
• 1 x 200 freestyle

Warm down: dry land active & static stretch

Total distance: 3300 yards

If you have any training tips, please let me know. I’d love to guinea-pig new drills and share my experiences!