Kicking Sets for Triathletes

2. Open Water Kicking Sets

To develop stamina:

• 500m kick in open water with a kickboard
• 500m kick in open water with a kickboard and short-blade fins
• 500m kick in open water without a kickboard, hands sculling in front

To develop navigational IQ:

• 500m backstroke kick in open water with arms stretched out in front or with hands sculling at sides

To develop strength and stamina:

• 100m backstroke kick with arms stretched up above the chest in the air + 100m freestyle back to start
• 75m backstroke kick with arms stretched up above the chest in the air + 75m freestyle back to start
• 50m backstroke kick with arms stretched up above the chest in the air + 50m freestyle back to start
• 25m backstroke kick with arms stretched up above the chest in the air + 25m freestyle back to start

To develop speed and kinetic awareness in the ocean:

• 30 minutes of bodysurfing with a regular kickboard
• 30 minutes of bodysurfing with a regular kickboard and fins
• 30 minutes of bodysurfing with fins

3. Just for Fun and Challenge

• Swim with shoes in open water trying to keep a streamlined body position
• Vertical kicking with shoes in the pool
• Vertical kicking holding liter bottles filled with water over your head
• Push off wall underwater and try to go as far as possible underwater while holding a kickboard in outstretched arms

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