If you searched for a beginner kick swim workout, you likely want stronger legs and better body position without a huge workload. This workout is for new swimmers who want a focused kick session with breaks built in. Over 30 minutes you will alternate kick sets and easy swims so the legs stay active without burning out. Keep the kick small and relaxed. You can skip kickboard work if it feels uncomfortable.
Workout
Beginner Kick Swim Workout (800 yards)
An 800 yard beginner kick swim workout to strengthen legs and improve body position.
800 yards30 minBeginnerFitnessfreestyle
Updated about 1 month 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’s for
- Beginner swimmers who want stronger, more relaxed legs.
- Adults returning to the pool who need better body position.
- 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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How to use this workout
Keep the kick sets smooth and relaxed. Focus on loose ankles and a steady rhythm instead of speed. Use the swim sets to reset your breathing and posture. If your legs fatigue quickly, add 10 seconds of rest to the kick reps.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed kick
Effort: Easy (3-4/10)
Set 2
Kick set
6 x 25 yards · 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 · 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 · 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, not the knees.
- Keep toes pointed and ankles loose.
- Hold a long line through the torso.
Common mistakes
- Bending the knees too much and losing rhythm.
- Holding the breath during kick sets.
- Lifting the head and sinking the hips.
Coaching tip
Count kicks per length and aim for a smooth, consistent rhythm.
Common mistakes + quick fixes
- Stiff ankles: relax the feet and point the toes gently.
- Big knee bend: kick from the hips with small, quick motions.
- Holding breath: exhale continuously during the kick sets.
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.
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This workout is for informational purposes only and is not medical advice.