Dive into Success: Kick Board Swim Workouts for Triathletes

Getting ready for the Kerrville Tri and looking to get out of the heat? Then look no further than swim workouts with a kick board. In this blog post, we’ll dive into some fun and effective swim workouts using a kick board that are specifically formulated for triathletes. Whether you’re a seasoned athlete or just starting out, these workouts will help improve your technique, build endurance, and boost your overall performance in the water. So grab your kick board and let’s make a splash!

The Basics of Kick Board Training

Before we jump into the workouts, let’s quickly go over the basics of kick board training. A kick board is a buoyant foam board that allows you to focus solely on your leg strength and kicking technique while swimming. It helps isolate your lower body, making it an excellent tool for triathletes looking to improve their leg power and efficiency in the water.

Workout 1: Kick Board Endurance Builder

This workout is designed to improve your endurance and stamina in the water. Start by warming up with a few laps of easy swimming. Then, grab your kick board and kick continuously for 10 minutes, focusing on maintaining a steady pace. Take short breaks if needed, but aim to keep your legs moving throughout the entire duration. Repeat this set two to three times, gradually increasing the duration as your fitness improves.

Workout 2: Speed and Power Boost

Want to enhance your speed and power in the water? This workout is for you. Begin with a warm-up of easy swimming for a few laps. Next, grab your kick board and perform 6-8 sets of 50-meter sprints, giving your all during each sprint. Rest for 30 seconds between sets. Finish off the workout with a cooldown of easy swimming. This high-intensity workout will help you develop explosive leg strength and improve your overall swim speed.

Workout 3: Technique Refinement

Perfecting your swimming technique is crucial for triathletes. This workout focuses on refining your form and body position in the water. Start with a warm-up of easy swimming, then grab your kick board. Perform 4-6 sets of 100-meter swims, focusing on maintaining a streamlined body position and a strong kick. Take short breaks between sets to recover. By focusing on technique, you’ll become more efficient in the water and conserve energy for the other disciplines in your triathlon.

Workout 4: Endurance and Speed Combination

Looking to build both endurance and speed simultaneously? This workout combines the best of both worlds. Begin with a warm-up of easy swimming, then grab your kick board. Alternate between 200-meter steady-paced kicks and 50-meter sprints. Aim for 4-6 sets, taking short breaks between each set. This workout challenges your cardiovascular endurance while also improving your sprinting ability. It’s a great way to simulate race conditions and prepare yourself for the demands of a triathlon swim leg.

Congratulations! You’ve just unlocked a treasure trove of kick board swim workouts specifically tailored for triathletes. These workouts will not only improve your leg strength, endurance, and speed but also refine your technique in the water. Remember to start at your own pace and gradually increase the intensity as you progress. With consistency and dedication, you’ll soon witness significant improvements in your swimming performance.

So, what are you waiting for? Dive into these kick board workouts and make a splash in your next triathlon!


How can kick board workouts benefit triathletes?
Kick board workouts help improve leg strength, endurance, speed, and overall swimming technique, making triathletes more efficient in the water.

Can beginners incorporate kick board workouts into their training routine?
Absolutely! Kick board workouts are suitable for all levels of swimmers, including beginners. Start at your own pace and gradually increase the intensity as you progress.

How often should I include kick board workouts in my training schedule?
It’s recommended to include kick board workouts 1-2 times per week, alongside other swim training sessions. Consistency is key to seeing improvements in your swimming performance.