6-Week Technique Plan: Kicking (Swimming Coach) is a 6-week swimming plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Is your kicking irregular and not effective enough? Do you prefer swimming with a pull buoy instead of using your legs? This technique plan aims to practice and strengthen your kicking so that it stabilizes your body position in the water and contributes to propulsion. This plan is suitable for all performance levels and can be supplemented with other content (after the technique sessions!). For more plans like this and swimming content, check out deinschimmcoach.de!
Training Zones Heart Rate Zones Duration Example Intensity
Recovery (Recom) > 120 5 – 60 min 200m easy 3 – 4 RPE*
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 18 scheduled entries across 6 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
200 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy | 6x variable on / 1 min easy + 6 more steps
Content 200 Warm-up swim 4x50 Mini Individual Medley, 15 seconds rest 4x100: 25 Single-arm + 25 Touch + 50 Full swim, 15 seconds rest 6x30 seconds Freestyle kick in vertical position (optional with pull buoy on the chest), 30 seconds rest 2
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
300 m | 200 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy + 7 more steps
Contents 300 meters warm-up swim 200 meters alternating between freestyle arms and legs 4x50 meters: 25 meters single-arm swimming and touch, 15 seconds rest 4x50 meters: Kick in side position with body rotation, 15 seconds rest 4x50 meters
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
400 m | 6x variable on / 1 min easy | 200 m | 4x variable on / 1 min easy + 5 more steps
Content - 400 meters warm-up swim - 6 rounds of 30 seconds: Legs in vertical position (if needed with pull buoy on the chest), 30 seconds rest - 200 meters easy swim - 4 rounds of 100 meters IM kick: 25 meters alternating between butterfly,
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.