I've recently posted on trying to improve my kick and received some great advice - in addition, I've searched the archives for different kicking threads and there are several great discussions on improving the kick.
My question is what is the best way to bridge the gap between doing kick sets and incorporating the kick into my freestyle? I'll do an incredible number of kick sets but as soon as I start to focus on something upper body my kick seems to go back to my weaker flutter kick. I should preface this question by stating I really haven't been doing strong kick sets all that long so maybe I just need more time. Are there other techniques I should be using? For example, focus my thinking on a strong kick and nothing else (upper body) until I see improvements? Or some variation like focus on strong kicking with freestyle every other 25???
I have the same problem Jesse!
I can do tons of isolated kick sets but I feel like my body roll is initiated in my hips and that in turn controls the rhythm of my kick.(2 beat usually)
I really only know 2 things that help me:
1) A drill from Donna H. (GAJA) Wear 1 hand paddle. Determine how many kicks you want per arm cycle. Each time the paddle hand enters the water a stroke cycle is complete and your # should be reached. Be sure to switch hands halfway through the set.
2) Sometimes I do swim sets (easy usually) and concentrate on kick rhythm only. These sets really wear me out!
If you find any other great ideas let me know. I am a terrible kicker!
This is a drill I do:
I push off the wall in streamline position - practice my dolphin kick off the wall - when I break the water, I kick my *** off. As I kick - whenever I need to breath I take 2-3 strokes as needed to get a real breath in. Otherwise my arms stay in streamline.
So in your position - this is what I ~would~ do:
Start with the drill above. Do a couple of 25s. Take a rest, and try it again, except add a few more strokes. (3-4). Then I would continue building as such. It may not be the most efficient means of doing it, but you'll teach your body to gear up into it.
Of course, I'm not a coach - so take what I say with a grain of salt!
Another useful set is to swim a set of 100s where the 1st 25 is a 2-beat, 2nd 25 is a 4-beat, 3rd 25 is a 6-beat, and the last 25 an 8-beat or your choice of pattern. I do something similar using a snorkel. For the 4-beat however, I developed a variation where I kick twice each leg each cycle.
One drill that is quite difficult but once mastered and is outstanding in developing kick/stroke rhythm and balance is the following drill demonstrated by the legendary Popov:
www.youtube.com/watch
I occasionally do a drill we have called 90/10 where the goal is to generate 90% of the power through the kick, only 10% through the pull. It doesn't typically work out that way but the 90/10 is an exaggeration to get you to over-kick.
Another useful set is to swim a set of 100s where the 1st 25 is a 2-beat, 2nd 25 is a 4-beat, 3rd 25 is a 6-beat, and the last 25 an 8-beat or your choice of pattern. Repeat of course - probably at least 4x through.
Are you kicking with a kickboard? You may want to try single arm long axis kicking. One arm up/one arm down on your side... Its mirrors the body position for swimming a bit better than kicking with a board. It also forces you to keep your hips up. I usually use a snorkel so I don't have to break my position.
You have to concentrate on kicking when you swim & make it a habit.
You must to grind it in. Over & over.
If the habit is not ground in, when you stop concentrating you revert back to your old habit.
When I train I use a:
2 beat kick for long swims, easy swims, distance sets, & short rest sets and
6 beat kick for sprinting & racing.
I've recently posted on trying to improve my kick and received some great advice - in addition, I've searched the archives for different kicking threads and there are several great discussions on improving the kick.
My question is what is the best way to bridge the gap between doing kick sets and incorporating the kick into my freestyle? I'll do an incredible number of kick sets but as soon as I start to focus on something upper body my kick seems to go back to my weaker flutter kick. I should preface this question by stating I really haven't been doing strong kick sets all that long so maybe I just need more time. Are there other techniques I should be using? For example, focus my thinking on a strong kick and nothing else (upper body) until I see improvements? Or some variation like focus on strong kicking with freestyle every other 25???
Are you kicking with a kickboard? You may want to try single arm long axis kicking. One arm up/one arm down on your side... Its mirrors the body position for swimming a bit better than kicking with a board. It also forces you to keep your hips up. I usually use a snorkel so I don't have to break my position.
No I don't use a board. I do use a snorkel and do the drill you mentioned above.
Thanks Ourswimmer. I'm currently doing sets where I'l focus every other 50 on kicking (just 6 beat for now). So, I'll do a 1000 where for 50 I'll focus on kick and then then next 50 on something else (rotation or what-have-you).
