Kick Set Without a Kickboard

Which kick should I do without the board?

Keep the kick named in the workout. USMS describes coaches using flutter, dolphin and breaststroke kick on the back, so a breaststroke kick block does not need to become flutter kick just because the board rack is empty.

For this substitution, stay at the surface with your face clear of the water and no arm strokes. Choose it only if you can travel on your back comfortably, follow lane traffic and judge your approach to the wall. If the prescription requires a particular front-facing position, or you cannot control the alternative, ask the coach before changing it. For wider session context, see our beginner swim workout guide.

How do I preserve the purpose of the kick block?

USMS reports that coach Scott Bay sometimes omits kick-set intervals so swimmers can focus on doing the kick correctly. That supports prioritising execution here; it does not establish a conversion between board and board-free pace. Our send-off interval guide explains the difference between a fixed departure time and rest after finishing.

What does an adapted kick block look like?

These are illustrative versions of one short block in an existing workout, not two blocks to complete consecutively or a full session. The repetition count, distance and starting rest are examples chosen for explanation, not a USMS prescription.

The adaptation retains 100 metres of flutter kicking and controlled effort, but changes body position and makes recovery responsive to execution. The backstroke label records the position; the instruction still requires kick only. A slower completion time does not mean you should sprint or add arm strokes to catch up. If you shorten the block, record the distance actually completed.

How should I record the substitution in AquaPlan?

In the free workout builder , use the block editor’s Description field to state the kick type, surface position, absence of a board and recovery instruction. The editor also has equipment toggles: remove the kickboard requirement when making the substitution.

Write “surface flutter kick on back, no arm strokes, no board” rather than just “backstroke.” Keep your original effort instruction alongside the revised recovery so the next reading of the workout is unambiguous.

Frequently Asked Questions

Sources and limitations

Sources verified November 1, 2026. The USMS articles provide coaching guidance for board-free kicking; the example adaptation and recording advice are AquaPlan editorial applications.

Limitations: these sources do not establish equal times, training load or outcomes for board and board-free kicking. This guide covers surface substitutions within an existing kick block, not underwater-distance practice or an individual coaching assessment.

• U.S. Masters Swimming: Time to Ditch the Kickboard (2017)
• U.S. Masters Swimming: Kick Your Kick into Shape (2018)

Automated editorial check (daily-ai-v1): this article was authored using AI and checked through an automated editorial process. No human expert review is claimed.