Quick Set Friday: Kickboard Drills

  • By Jené Shaw
  • Published Feb 5, 2016

Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (, you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

900 warm-up (3×200 swim/100 kick)
4×300 on 4:30 (100 free/100 IM/100 free)
8×200 pull on 3:00 (descend time 1–4, 5–8)
4×50 kick on 1:10 (25 Tombstone/25 easy)
4×50 drill on :60 (Catch-up With Stick or Kickboard)
4×50 swim on :50 FAST! (start 2 yards off wall)
200 cool-down
*4,500 Total*

RELATED: Are Kicking Sets That Important?

900 warm-up (3×200 swim/100 kick)
3×300 on 6:00 (2×100 free/50 non-free)
6×150 pull on 3:00 (descend time 1–3, 4–6)
4×50 kick on 1:20 (25 Tombstone/25 easy)
4×50 drill on 1:10 (Catch-up With Stick or Kickboard)
4×50 swim on :60 FAST! (start 2 yards off wall)
200 cool-down
*3,500 Total*

RELATED: Refine Your Swim Kick

600 warm-up (2×200 swim/100 kick)
3×300 with 30 sec rest (2×100 free/50 non-free)
4×150 pull with 20 sec rest (descend time 1–4)
8×50 with 10 sec rest (descend stroke count 1–4, 5–8)
100 cool-down
*2,600 Total*


Catch-up With Stick: As you take a stroke with your right arm, keep your left arm extended forward in the water, holding on to a sideways kickboard or stick. Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Repeat on other side.

Tombstone: Hold a kickboard upright in the water and push it forward. The more of the board you hold under the water, the harder this drill is!

RELATED: Why It’s Important To Conquer The Swim Kick

More swim workouts

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FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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