Kicking

Depends on the distance and the style. If you are a freestyle sprinter, you have to have a strong kick. If you are a backstroker, hell yes! In the sprint excersises I like kick-pull-swim sets. You can focus on your performance in parts, then integrate both and compare if both create any synergy or not.

Actually I'm a 2 beat kicker except if I do sprints. I'm still pretty fast with a 2 beat kick. I include kicking in most of my workouts and get good exercise from that but I'm not sure if it's necessary to always have a 6 beat kick while swimming although it does probably give you an additional exercise but you get tired sooner too. I agree with Oguz, it makes sense to practice what you race. If you are a D person, then your 2 beat kick makes sense if that is what you are going to race with. If you are a sprinter, it is worth it to kill yourself a little earlier with a six beat kick. Sometimes you have to fail to succeed :) Over the summer, there were several practices where I had to move from the lead to the back of the lane because I ran out of gas. I am training to swim a 200 fast, not a one hour practice at best average pace. Of course, if you are training for a 2.4 mile swim... :)

I am training to swim a 200 fast, not a one hour practice at best average pace. AMEN, brotha' :applaud:

Nice input. I actually focus more on sprint workouts. I nearly never swim long distances(400 is usually max). I use my 2 beat kick on anything that goes above 50 yards unless I swim really hard. I'll start increasing my kicks while I swim, like you suggested. Sounds like a good idea.

I left out the most important thing I learned about kicking this year. Kick while you are swimming. If you two beat kick during most of practice, 4 beat kick. If you four beat kick most of practice, six beat kick. It will do wonders for your kick endurance and it is really important that you kick works with your stroke. Not sure I get it right here. If what you mean is that we should aim at overkicking in order to better develop fitness, then I definitely agree with this statement. And as you say, it is a very subtle but important component of one's preparation. Personally, I'd go as far as suggesting 6beat for all, even for 2beat kickers but that's me.

Not sure I get it right here. If what you mean is that we should aim at overkicking in order to better develop fitness, then I definitely agree with this statement. And as you say, it is a very subtle but important component of one's preparation. Personally, I'd go as far as suggesting 6beat for all, even for 2beat kickers but that's me. I am saying people should work harder on their kick while they swim instead of being lazy about their kick except during sprints.

I am also a fan of kicking without a board. I have always done br kick without a board (works on my timing) and I only do fly kick on my back in s-line with fins. However I am a huge huge fan on kicking on the stomach hands at side using a snorklw to breathe. I think my legs get the best workout especially on aerobic and sprint kick. Don't knock it until you try it.

I advise: fast kicking in the 25, 50, 75, 100, & 125s distances lactate sets with a lot of rest no social kicking whatsoever underwater kicking kicking with fins 1/3-1/2 the time (I probably do more) building leg strength either at the gym or with fins or both focusing on overkicking when you swim an occasional kick endurance set work on ankle flexibility (fins help with this) think long term -- you can't become a great kicker overnight I feel that fast intense kicking sets are very effective as well as a great cardio w/o. I do both short and long fin kicking. The short fins simulate swimming better and the long fins are best for ankle flexibility. As to building leg strength in the gym - this addresses the question of carry over effect of strength training on land to water. I love strength training but have found that there is very little relation between my squat or deadlift numbers and my swimming. I also don't really buy the swim specific stretch cord type training. The movement patterns in swimming are so unique that they can't be duplicated on dry land. The goal of land based strength training, IMHO, should be GPP. Simply strengthening your muscles in general to allow them to be effectively recruited in swimming (like flexibility training). Or as many have said before, if you want to get good at swimming - swim.

I love strength training but have found that there is very little relation between my squat or deadlift numbers and my swimming. I also don't really buy the swim specific stretch cord type training. The movement patterns in swimming are so unique that they can't be duplicated on dry land. The goal of land based strength training, IMHO, should be GPP. My sprint times have dropped dramatically with strength training. I can leg press 400 pounds and deadlift and squat fairly nicely. And the latter two exercises are great for strengthening the core. I have compared my times with half assed weight lifting and more serious strength lifting and they are quite different. YMMV. That said, I don't do swim specific weight training or any stretch cord type training. I do a mix of things. I never kick with zoomers. I think they are a waste. Doings swimming sprints with them is fine, I guess; the Finis 2 fins are nice. When I kick with fins, though, I use long blade fins for streamlining or a MF. I've had good results with increasing my kicking -- both yardage and intensity. And it saves the shoulders.

I only kick with zoomers and a board except during my taper. Then I lose the zoomers. I see a particular benefit to using the board because it isolates the kicking exercise and allows me to rest much of the rest of the body while I am working the legs. I do my streamlining all during the rest of workout, no big deal to ignore it during a kick set. I know this is contrary to much of the rest of the posters, but it works for me and I'm really old. Fashioned.