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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About the Author
Steven Munatones is a multi-time USA Swimming national open water swim team coach, NBC Olympics marathon swimming commentator, International Marathon Swimming Hall of Fame inductee and 1982 world 25K swimming champion. He created the Open Water Swimming Dictionary, Open Water Source and The Daily News of Open Water Swimming. He is also founder of the World Open Water Swimming Association.
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