Blast Calories with this Killer Kick Set

Coming off the ‘Olympic high’ you might find yourself inspired to get fit like never before. And with summer still in full swing (we’re not quite ready for ‘back to school’!), the pool provides an enjoyable and effective environment to help you lose weight, build muscle and get in killer shape.

Everyone knows that swimming favors those with substantial upper body strength – many swim-specific drills and sets focus on developing a strong pull . But kicking is just as important for swimming effectively. Furthermore, kick-focused drills and kick sets (like the one below) are great for getting the heart rate up, which will aid weight loss and scorch calories. Kicking is also great for developing the glutes, hamstrings and quads. If you’re feeling ambitious, take this muscular engagement up a notch by adding fins (like the FINIS Edge fin) for extra resistance. Who says you can’t get a killer leg workout in the pool?!

Give this “Killer Kick Set” a try next time you’re in the water.

10 x 25 Odds=Kick, Evens=Easy Swim

1 x 150 Kick Mid-Level Effort

2 x 25 Swim Easy

1 x 100 Kick Focus on Technique

1 x 100 Kick Mid-Level Effort

1 x 100 Kick FAST

2 x 25 Swim Easy

4 x 50 Kick MAX Effort (If a clock or watch is available, time each 50 and aim to shave 1-2 seconds off on each 50) 

For more workouts, drills and swim tips browse the FINIS archive of Workouts and Training Tips or check out Diana Nyad’s favorite playlist for swimming