6-beat kick

Maybe others will disagree, but I don't think you can synchronize a 6-beat kick with the arm stroke. ;) That kick is for sprinting, when you want to just let it all out. You might want to experiment with 2 and 4-beat kicks, those will require some synchronization. Even so, the kick is largely seperate from the pull. Right now, I would worry less about the kick-vs-stoke, and more about synchronizing the body roll with the arm stroke. (This may not be you, but I have an image of a new swimmer, arms churning fast, furious splashing kick, but with the shoulders parallel to the surface, with no rotation around the long axis.)

I did, in fact have to think about my kick rhythm and rebuild it. So some of us did have to do what you are talking about. I'll also kindly disagree with the idea that the 6 beat kick can't be coordinated with the arm pull. If it wasn't coordinated with the arm pull then we would call it the "random beat kick depending on how tired you are". However I do agee with the fact that it is not time yet to worry about the rhythm your legs make with your arms. Much more important to work on arm timing and getting a horizontal body position in the water. Last, in the interest of full disclosure, Emmett wrote a series of articles on this very thing over on his website. You'll find the first part of the series (bottom up swimming) here (www.h2oustonswims.org/.../bottom_up_swimming_revised.html)

What I'm thinking is there should be a way to integrate the arms and legs by thinking "one-two-three-one-two-three" where each count is a kick, and each "one" is pegged to an aspect of the pull. Should each "one" count coincide with a catch, or the start of a pull (for instance)? And where do the up kicks and down kicks occur? My guess is that nobody now reading this has ever had to map out their kicking process in this way: they just naturally fall into some kind of rhythm. Well, unfortunately, I seem to lack that facility. And not just in swimming either. My approach to everything is very left brained -- mechanical and analytical. My golf instructor once said "that's a great looking swing, but you missed the ball."

Originally posted by exrunner What I'm thinking is there should be a way to integrate the arms and legs by thinking "one-two-three-one-two-three" where each count is a kick, and each "one" is pegged to an aspect of the pull. Should each "one" count coincide with a catch, or the start of a pull (for instance)? And where do the up kicks and down kicks occur? I think you've got the right idea -- a few years ago, a coach (Doug Stern, whose article appears in month's SWIM Magazine) showed me just such a drill. The "one" coincides with the start of the pull. It's a difficult drill to get used to -- I felt like I was drowning the first time I tried it. Kevin's right that you can learn to coordinate a 6-beat kick with the arm pull. Unfortunately, since practicing it can be difficult, many swimmers (and coaches) just let it happen. But I don't agree that it's too early to think about it. I've leaned from personal experience that it's harder to correct a bad habit than to get things right as early as possible.

As it was explained to me years ago, and as mentioned by exrunner, a 6-beat kick is a one-two-three, one-two-three. With the left foot kicking down (one) as the right hand is entering the water and extending down. The left foot kicking down and right hand reaching down are part of maintaining balance in the water. I forget what I was told about kicks two and three, but for me they are timed so that I am ready for the right foot kicking down as the left hand enters and extends down. And a 2-beat kick is just left foot kicking down-right hand entry, followed by right foot down and left hand entry. Drilling and learning a 2-beat kick should make the 6-beat easier.

The correct timing of the kick is to kick down AS the hand is moving from the entry to the catch. This is when the entry hand is reaching forward underwater and extending into the catch. The other hand is just finishing its push phase. This is the critical time when the acceleration provided by the kick is most needed as there is a drop off in forward propulsion provided by the arms as you wait for the entry hand to move into the 'catch'. I teach this as "the alternate foot kicks the hand forward into the catch". Waiting to kick until the hand has started its pull, as suggested in one of these posts, is kicking too late. The easiest way to learn this is by an exagerated two beat kick done slowly while wearing fins. Once this is mastered then you can move onto the 6 beat kick. I do get my swimmers to count their kicks, 1, 2, 3, for each arm stroke. They find it is not easy and we have to do it at slow speed.

Thanks again for all of your advice, everybody. I'm not finding this easy, but I'm working it and it's coming along. It is also soothing to realize that even accomplished swimmers did not find this as effortless as I had believed.

dear friend, i understand your interest in getting into a 6 beat kicking rhythm but i really suggest that you modify your outlook and with that, your approach. many excellent swimmers have a really decent, consistent and sustained kick. perhaps you will get there but i am going to suggest a different emphasis and approach - mentally and physically. first, relating to your running background --- notice that the arm swing and cadence is faster when going fast - surging or sprinting if you will. i bet you also agree however that duing most runs, especially road or trail runs, one does best by sort of letting the arms relax and follow the flow, tempo and rhythm of the body - hands relaxed, shoulders loose and dropped. i suggest that you do the same with your kick in freestyle swimming, at least for this learning stage. the feet / ankles and the big leg muscles must relax and flow - following the body. (ok you coaches who know that we better kick well off every wall and during any surge home in a race --- yes, yes, yes!!! but let's back off so we develop the feel and rhythm first). i also bet that when you run, even though you might assess your technique, you do not consciously try to move your arms in an exact pattern nor do you try to place your foot in an exact spot or at an exact stride length when you run. yes, you might note if your arms are tense, held too high or low, or pumping too hard or lazily, and you might note if your stride is too long or short, or if your foot placement is too heel or toe strike in nature ---- but you (i bet) do not try to make precise corrections or exact movements "in the moment" even when you sense that one of those items is off a bit. you asess, adjust and go with that adjustment. you are a runner and not a robot; same with swimming. well my friend, this same approach applies in the water too. granted the water (feel, rhythm etc..) may allude you a bit as it is less familiar but trust and try to let your movements be more in a flow rather than precise. ok, i admit that correct technique is the ultimate differentiating factor among most swimmers but fun and efficient swimming really has to be in a flow. exact leg kicking or precise hand placement works completely counter to this and therefore takes you counter to where oyu want to go. ok, so how about some ideas or ways to visualize and approach your swimming?? -- 1) forget about the kick - to a large degree anyway. ---- it is possible that your kick may provide propulsion. if you are like me and most runners or former runners your ankle felixibility (plantar flexion) is probably limited such that your kciking propulsion will be modest at best. ------ 2nd, one key to discovering flow and efficiency in freestyle swimming is to learn to swim with little leg effort. body position is the most fundamental key to relaxed and efficient swimming. you want your legs to be for propulsion (as is possible) and to raise stroke tempo (getting out of the shoot or surging toward the finish) and not for the sake of body alignment. --- yes, some of us, myself included, float face down in a semi-veritcal position so it seems reasonable to use one's legs to assist getting the body horizontal but really - you will be able to swim without "going to your legs". a gentle, almost natural kick is fine, but do not drive your legs - not yet anyway. 2) focus on body position. there is lots of stuff written about this. terry laughlin's stuff is awesome in this regard. keeping things basic though, eyes essentially toward the bottom of the pool, head (spine) basically in line. if one rides high fine, but do not lift, reach or aim high. use the water's support and maintain a fairly level and long body line. please note that i used words like essentially, basically and fairly - this is by choice because as much as there might be a most correct style and technique i do not want to suggest that any swimmer should try to be exact - not in effort anyway. assess, adjust and go / flow. then it is ok to repeat the process but when you swim -- just do it. like adjusting your running stride - i doubt you aim for a precise length or angle for your stride and ball of foot placement. you are not a robot so do not act (swim / run) like one. 3) if you really feel the need to focus on your kick, remember that the feet / ankles must be relaxed (supple). picture sitting at home on the couch and lazy kicking (flipping) your shoes off. pretend they are loafers or topsider type shoes. when you flip them off that is similar, if not slightly exaggerated, of the relaxed ankle used in the freestyle kicking movement. do not, i repeat - do not flex your leg muscles when you flutter kick. they will be working and the will burn when you kick very aggressively - like when you are surging to the finish of an intense pool swim but do not focus on any leg muscle contraction. that is wasted effort and will prematurely tighten and fatigue you. 4) even though your question is about the kick and coordinating it with the arms, i want to coment on something i sensed in the postings. again, there may be a most ideal way to stroke (reach, pull etc..) but i believe the entry should not be "placed" in a specific position. sure, we roll the shoulder and extend forward of the shoulder, but the entry should be basically a function of letting gravity let the limb fall into its "sleeve". no, it is not an anywhere, sloppy placement but it really is a relaxed, gravity assisted entry. the "sleeve" reference is an analogy to sliding your arm into the sleeve of an overcoat. 5) forget about trying to time the leggs and arms. it may work but i think that is too difficult and not necessary. 6) you can try some drills that may help you feel the legs get into the picture. --- catch up freestyle (some call is touch and go). ratehr than think of it as an arm or pulling pattern drill, think of it is a leg driven drill. you will hopefully feel your body roll as you feel the surge from the body torque and acceleration at the back end of the stroke and you will feel a strong, steady kick --- this is a 6 beat kick) ------- play with vertical kicking - hold your body straight. most of us would sink a bit in this straight position if we do do not kick. play with good, fairly narrow, fast kicking and play with over sized kicking as in a cross country ski movement. the latter is not for swimming but it can help to play with ranges to develop the feel. ------ throw in some short fast burst swims with a high tempo and let those legs fire away --- fast! * 15 to 25 yards distances (MAX) * some regular stroke ( maybe start smooth and build fast) * some with your head up (tarzan or water polo style) - make your self hold a forward looking head set, fast turn over, high elbows and kick, --- kick fast) in summary, play wiht it. have fun. forget about trying to match the timing of the legs and arms. correct is good. exact is for the birds. have a nice day. hope any of this helps. allan k

Interesting post by "Kopie". I agree that swimming should be done by "feel" looking for an efficient "flowing" stroke. When swimming is done well it is an effortless, rythmic, flowing dance in tune with the water. The joy in experiencing that feeling is why I keep swimming. When you have that flow, it is exhilarating. The average runner I am sure is working damn hard in the water and does not experience this. However I am sure that runners do get this effortless feeling when they run sometimes. I agree that trying too hard, straining muscles or being too exact can be a problem. When you consciously direct a muscle it automatically tenses to a degree. The problem is that correct hand and limb placement, accurate body positioning and exact timing is needed to be able to swim this way. I am aware of the danger of trying to 'force' swimmers to swim a certain way, each has an individual technique related to their flexibility and body shape etc. Effective technique is needed and has to be taught and learnt, through drills and purposeful whole swimming first. You do need to direct the path of your hands until it is automatic, then you can swim "by feel." There is the long period of skill aquisition when movements are directed and mistakes are corrected that has to be gone through before we can expect the swimmer to swim without thinking hard about what he is doing. I have one swimmer who automatically swims with exquisite flow, but my other swimmers are not there yet. Most runners are better off with a 2 beat kick of low intensity as their ankles are so tight. I have them wear fins a lot and they help them to pick up the subtle feedback that the water gives them as well as helping to stretch those ankles ! Anyway, just my thoughts, I like your posts a lot.

Gareth amd Coachkopie, Thank you so much for your educational and informative posts!!! :)