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Exercise preview

Side-kick breathing (kickboard)

Intermediate10 repsNo jumping

Muscles worked

Glutes

Also works

ShouldersHamstringsObliquesQuads

You need

No equipment

How to do it

  1. Push off the wall on your side (not flat on your stomach), one arm extended forward holding the board or just extended, kicking continuously.
  2. Keep your head in a neutral position looking at the bottom of the pool, and when you need air, rotate your head sideways (one ear stays in the water, other faces up) to breathe, then rotate back to neutral.
  3. Swim a length like this, then repeat on the other side.
  4. This teaches the exact head position and rotation you'll use once full stroke breathing comes in.

CC BY-SA 4.0, via wger.