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Adapted, with permission, from an article by Wayne Goldsmith
First published in 'Swimming' July 2003

Strong, powerful legs are at the core of fast swimming. Kick Sets, running, Bike riding and walking can all help to build leg strength and kicking power. A good tip in training for super legs is to always kick harder and faster in the last lap of all training efforts - drills, distance sets, sort sprints, kick sets - everything. By always kicking home fast your brain and your legs learn that this is the right way to swim well and when it comes to the las lap in your next race they will help you to kick your way to success.