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How To Swim Faster By Training Your Legs in Water?

March 6th, 2011 · 4 Comments ·


In order to swim faster, we need to have a great stroke with your arms. Equally important is our leg movements in the water. Recently, I have found a way to train my legs. Instead of swimming normally, I did a lap just by kicking. In other words, I put my hands in front of me and propel my body through the water by using only my legs. Of course, you can keep your arms at your sides if you are more comfortable doing so.  As for the leg movement, it is just what normally you will do in front crawl style – scissor kicking up and down.

The first time I did it, it was not easy. The speed was much slower because only the legs were working hard. Moreover, to complete a lap using only legs can be tiring. However, after trying this method for some time, I find that my legs have gained much strength, not only in water, even when I do regular leg workouts at the gym. Kicking laps is definitely helpful in toning thighs, hamstrings and butt.



  • If you have issue in staying afloat, you can use kickboard to help you. You will be able to concentrate better as you just have to kick your legs.
  • Because you have to use your legs a lot, your calves may suffer from cramp. So, I strongly suggest you to stretch your ankles by pulling back on your toes. The other way is to kneel down on a soft surface, point your toes so the tops of your feet are on the ground, then sit back on you heels for a few minutes. Do some calf raises too.

Once you master the kicking movement, when you swim normally with both arms and legs, I am sure you can swim much faster!



Category: Other Fitness/Sports Articles

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4 responses so far ↓
  • surfnux // Mar 6, 2011 at 5:05 PM

    Hmm… shall give it a try. No kickboard though, shall try your method. I am currently training my arms by using paddle pad from Arena. There bigger ones from Speedo with the size of S, M, L. It helps a lot in strengthening the arm pull. Will get a L size when I am comfortable with this standard palm size. To add on to your tips.

    Frankly speaking, can we loose weight by just swimming? But not the recreational swim. A continuous lap with paddle or few laps with leg kicking, and some sprints, end with slow swim for cooling down. Roughly 45 minutes – 1 hour.

    I am thinking of trying this combination, or separate them for different day.

  • Simon // Mar 11, 2011 at 10:24 PM

    Leg work is a great way of improving your swimming speed. However if you want to see real results the best way to go is learn to swim with your arms. I swam successfully for my county and based the majority of my routines on swimming with my arms and the improvements far surpass that of dedicated leg work.

  • Andy // Mar 13, 2011 at 2:54 AM

    Not much of a swimmer myself, but I do recommend it on my site as it has massive benefits; overall body recruitment, and low impact so great for all ages and fitness abilities.

  • Abdonda // Mar 15, 2011 at 3:59 AM

    Good post about swimming faster. I think most people would agree that proper leg strength is also key.

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