Building strength and technique in one workout can be a bit of a challenge, especially if you don’t have 90 minutes to spare in the pool. 

Our solution: use a training tool that can be used for both technique and strength within the same set. In this workout, we’ve focused on the Alignment Kickboard, but this principle can be applied to many other training tools. 

When writing your own workouts, we suggest focusing on the technical benefits of the tool first. Perhaps start out with shorter distances and more rest time to be sure the focus is truly on technique. Then, shift your focus to building strength, using the tool on long distances or short-rest swims. 

Try this set to build kick technique and leg strength: 

First, focus on technique 

• 4 x 25 Streamline flutter kick with the Alignment Kickboard (Snorkel optional) 
• 2 x 25 Side kick, right arm on Alignment Kickboard 
• 2 x 25 Side kick, left arm on Alignment Kickboard 
• 4 x 25 Freestyle Catch Up Drill with Alignment Kickboard 

Then shift the focus to strength 

• 4 x 25 SPRINT Streamline flutter kick with the Alignment Kickboard, fast interval 
• 2 x 25 SPRINT Streamline flutter kick with Alignment Kickboard, submerge the board to kick underwater for the first 20 flutter kicks 
• 2 x 50 Freestyle, build 
• 2 x 100 Freestyle, fast 

TOTAL yards/meters: 750