6-beat kick

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

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