Training

Session 6: Leg Work

Teaching Point

Ending your open water swim with a strong and controlled leg kick can help reintroduce some blood flow to the extremities, helping to reduce the ‘jelly legs’ effect. Of particular use if also training for a triathlon but wonderful fitness benefits if just swimming!

Intermediate
1600m (25m pool)

  • 15 lengths front crawl or pull into one length kick (breaststroke arms with front crawl legs)
  • 14 lengths front crawl into two lengths kick (fins and a board)
  • 15 lengths front crawl or pull into one length kick (10 front crawl kicks between each single arm front crawl, so a very slow 'catch up')
  • 14 lengths front crawl into two lengths kick (fins and a board)

Novice
800m (25m POOL)

  • Seven lengths front crawl or pull into one length kick (breaststroke arms with front crawl legs)
  • Six lengths front crawl into two lengths kick (fins and a board)
  • Seven lengths front crawl or pull into one length kick (10 front crawl kicks between each single arm front crawl, so a very slow 'catch up')
  • Six lengths front crawl into two lengths kick (fins and a board)