For who
For swimmers ready to build a stronger and faster leg kick. Ideal for all levels looking to boost kick strength, power, and efficiency across all strokes.
Kick Bootcamp
Kick • Technique • Power
12
Workouts
1800
Avg. Meters
31
Avg. Mins
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Kick Bootcamp
Kick · Technique · Power
- Workouts
- 12
- Avg. metres
- 1,800
- Avg. mins
- 31
The shape of your trainingDistance / swim
First swim
Kick Foundations
1,500 m 26 min
Mid-plan
Kick Test I
1,600 m 28 min
Final swim
Ultimate Kick Test
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Workouts are structured to build leg strength, improve control, and boost propulsion — helping you develop a faster, more efficient kick week by week.
What to expect
Kick-focused workouts that develop leg speed, endurance, and technique. Includes drills, progressive kick sets, and structured challenges to power up your leg-driven stroke.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 12 workouts in this plan. See the full workout list below.
1500m1
1500m2
1600m3
1800m4
1500m5
1600m6
2000m7
2000m8
2000m9
2000m10
2000m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Kick Foundations
26 min · 1500m
Flow & Drop
26 min · 1500m
Endure & Fire
28 min · 1600m
Double Descend
32 min · 1800m
DropKick
26 min · 1500m
View all workouts
Kick Test I
28 min · 1600m
Kick & Surge
35 min · 2000m
Kick Inferno
35 min · 2000m
Kick Ladder
35 min · 2000m
Kick & Burn
35 min · 2000m
Descending Kick
35 min · 2000m
Ultimate Kick Test
35 min · 2000m
Dryland
We recommend Swimmer’s HIIT to pair with this plan — building leg power and fitness to support kick-focused progress in the pool.
Explore Kick Bootcamp in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Kick Bootcamp
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to build a stronger and faster leg kick. Ideal for all levels looking to boost kick strength, power, and efficiency across all strokes.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.