If you searched for a beginner kick swim workout, start here. This 800-yard session builds stronger legs, cleaner kicking technique, and better body-position control without a heavy load. You alternate short kick reps with easy swim so your form stays steady as fatigue builds. Keep the flutter kick small, kick from the hips, and keep your ankles loose. No board available? Kick on your back or side and keep the same rhythm.
Workout
Beginner Kick Swim Workout (800 yards)
An 800-yard beginner kick swim workout to improve kicking technique, leg strength, and body-position control.
800 yards30 minBeginnerFitnessfreestyle
Updated 4 months agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
800 yards
Time
30 min
Pool
25 yards
Effort
Easy to Moderate
Who it鈥檚 for
- Beginner swimmers who want stronger legs and cleaner kicking technique.
- Adults returning to the pool who want better body-position control.
- Triathletes building kick endurance without overdoing it.
- Anyone who wants a kick-focused session with built-in rest.
Gear
Must-have
- Swimsuit
- Goggles
- Kickboard
Optional
- Fins
Introduction
Included in these plans
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Open Water Swim Training Plan
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Swim Training Plan for Beginners
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A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Use this beginner kick swim workout once a week to build kicking technique and body-position control. During kick reps, aim for a small, steady flutter kick instead of max effort. Use each swim rep to reset breathing, head position, and posture. If your legs fade early, add 10 seconds of rest and keep form clean.
Set breakdown
Set 1
Warm-up
1 x 200 yards 路 Rest 30s
Easy swim, relaxed kick
Effort: Easy (3-4/10)
Set 2
Kick set
6 x 25 yards 路 Rest 20s
Kick with board, steady rhythm
Effort: Moderate (5/10)
Modification: No kickboard? Kick on your back with arms at your sides.
Bonus: Hold a tight streamline off the wall for 3 seconds.
Set 3
Main set
4 x 50 yards 路 Rest 25s
Steady swim, light kick
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 3 x 50 and keep the same rest.
Bonus: Keep the same kick count on each 50.
Set 4
Kick set
4 x 25 yards 路 Rest 20s
Back kick, relaxed ankles
Effort: Easy (4/10)
Modification: If back kick feels awkward, kick on your side instead.
Bonus: Add a gentle flutter kick on the final 5 yards of each rep.
Set 5
Cooldown
1 x 150 yards
Easy choice
Effort: Easy (3/10)
Modifications
No kickboard
Kick on your back or side with arms at your sides instead of using a board.
Legs tired
Add 10 seconds of rest between kick reps to keep form steady.
Coach notes
Key cues
- Kick from the hips with soft knees.
- Keep ankles loose and toes relaxed so the kick stays light.
- Keep your head neutral and torso long for better body-position control.
Common mistakes
- Bending the knees too much and turning the kick into a bicycle motion.
- Holding your breath during kick reps.
- Looking forward and letting the hips drop.
Coaching tip
Count kicks per 25 and keep that count consistent across the set.
Common mistakes + quick fixes
- Stiff ankles: loosen the ankles and let the feet flick, not flex hard.
- Big knee bend: think hip-driven flutter kick with small, quick beats.
- Breath holding: exhale steadily so your body stays relaxed and level.
FAQs
Do I need a kickboard for this workout?
It helps, but you can kick on your back or side if you do not have one.
Should I use fins?
Fins are optional. Use them only if they help you keep good form.
My calves get tight when I kick. What should I do?
Loosen the ankles, shorten the kick, and add a little extra rest.
How hard should the kick sets feel?
Moderate effort. You should be able to keep the kick steady.
How often should I do a kick workout?
Once per week is enough for beginners.
Get beginner swim workouts that fix your kick
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This workout is for informational purposes only and is not medical advice.