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Fins build leg strength in young swimmers.
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Swimming provides a full-body muscular workout and a cardio workout at the same time. If you want to focus on building strength in your children's legs there are a number of ways to target the leg muscles, including kicking with a board, using fins and the vertical kick.
Kick With Board
Kicking with a board, noodle or other flotation device allows swimmers to build strength in their legs. Warm up doing 4 x 50 m freestyle at an easy pace. Next, grab a kickboard and do 4 x 100 m kicks, taking 20 seconds of rest between repetitions. Do the first 100-m as freestyle flutter kick, the next as frog kick, followed by butterfly kick and the final as backstroke kick. You can repeat the kick set two or three times. Cool down with 4 x 50-m backstroke.
Using fins increases the muscle activity when swimming, according to a 2010 study published in вЂњProcedia Engineering.вЂќ To build muscles to strengthen the legs of children, have them swim with fins. Start with a five-minute warmup with no fins. Put on your fins. Then, swim 4 x 50 m freestyle with 10 seconds of rest between repetitions and one minute of rest at the end. Next, swim 100 m of butterfly. Take one minute of rest. Swim 4 x 50 m backstroke wearing fins. Repeat if necessary. Cool down with five minutes of easy swimming.
Performing a vertical kick in the deep end of a pool or in deep lake water allows children to work their legs. Make sure to do an adequate warmup. Swimming 200 m should be enough for children. The swimmer should kick vertically in the water for 30 seconds. Rest for a minute either holding onto the wall or treading water for a bigger challenge. Do five to 10 repetitions, depending on the level of the swimmer. Vertical kicking is hard work, recover and cool down with 200 m of easy swimming.
To get a great workout to strengthen the legs of children, combine all three drills into a single workout. Start with a warmup of 200 m of any stroke. Have the swimmers do 25 m of freestyle kick, backstroke kick, butterfly kick and frog kick continuously with a kick board, resting only at the end. Next have them put on fins and swim 200 m as 100 freestyle and 100 backstroke, followed by vertical kicking for two minutes straight. Once you're done, have them cool down with 4 x 50 m with a pull buoy.