Swim Myth #9:When it comes to swimming fast, kicking is overrated.
Kicking is anything but overrated. As some of you have already learned, I believe that it is the power of the kick that separates the great swimmers from the not-so-great ones, more than anything else. But here is the problem.
First, even if you have strong legs but have little or no flexibility in the ankles or have tiny feet, you are likely never going to develop a great kick. So what do you do?
A six beat kick can potentially serve four functions; 1)provide propulsion 2) provide lift 3) act as part of the stabilizing force for your pull and 4) sustain a more constant speed. If you can't kick fast, you aren't going to get much propulsion, but that is ok because most of it comes from the arms anyway. You can, however, even with a weaker kick, still get lift and counter-force for your arm pull...both very worthwhile. So don't give up on the kick. If you wear a wetsuit in open water, you don't have to worry about the lift part, but you still need the counter-force to improve your dps.
A two beat kick can still provide that counter force you need and give you some lift...and with a lot less energy expense; not a bad way to go for a distance swimmer who can’t kick fast.
So here is my advice to you. Unless you absolutely have no kick at all, work your legs hard….like devote every 4th or 5th practice to pure leg workout. And, unless you have no propulsion, always use a 6 beat kick. Getting your legs in really good shape will pay big dividends in your racing. Sorry, no more social kicking.
I am such a big fan of kicking, recently a Race Club group from Buffalo NY came down to the Keys and we sang this song together. Enjoy.
YouTube- The Race Club Buffalo Style
Gary Sr.
The Race Club
Parents
Former Member
Here is a great leg workout. Be prepared. Bring a wheelchair to practice.
1) Warm up 200 drill, 200 swim, 200 kick
2) Kick 5 x 100 with Finis snorkel and Finis alignment kickboard, keeping head down, body in proper alignment. Medium rest....all out.
3) Kick 5 x 45 seconds on the wall with Finis snorkel....all out, followed by 15 seconds rest. Try to maintain 100% intensity for all 45 seconds. Repeat on 1 minute interval.
4) Easy 100 swim
5) Kick 5 x 100 with fins and alignment kick board and snorkel ...all out, medium rest.
6) Kick 5 x 45 seconds in vertical position with fins with arms in PERFECT streamline position above. Head always above the water. Fast tight kicks. No breaststroke kick allowed. Only flutter. 15 seconds rest between (start on 1 minute)
7) 100 easy swim
8) Medicine ball throw. Play catch using 10 lb med ball with someone on the deck kicking with fins with hands above head at all times. Try to reach 30 throws or more (record here is 55 throws). Repeat 3 times with 30 seconds rest.
9) Kick 5 x 100 with fins, alignment kick board, snorkel and drag parachute. All out with 30 seconds rest.
10) Easy 100 swim
11) Kicking tug of war. in the middle of the pool put hands on a pvc pipe about 18 inches long and face against your partner. On whistle, try to kick the other person to the wall. I recommend you do this short course! Keep arms stiff. PVC pipe on surface. each swimmer must use same stroke, flutter, frog, dolphin...otherwise it doesn't work. Frog kick trumps all.
12) Easy 100
Grab wheelchair. Exit stage left.
Gary
Reply
Former Member
Here is a great leg workout. Be prepared. Bring a wheelchair to practice.
1) Warm up 200 drill, 200 swim, 200 kick
2) Kick 5 x 100 with Finis snorkel and Finis alignment kickboard, keeping head down, body in proper alignment. Medium rest....all out.
3) Kick 5 x 45 seconds on the wall with Finis snorkel....all out, followed by 15 seconds rest. Try to maintain 100% intensity for all 45 seconds. Repeat on 1 minute interval.
4) Easy 100 swim
5) Kick 5 x 100 with fins and alignment kick board and snorkel ...all out, medium rest.
6) Kick 5 x 45 seconds in vertical position with fins with arms in PERFECT streamline position above. Head always above the water. Fast tight kicks. No breaststroke kick allowed. Only flutter. 15 seconds rest between (start on 1 minute)
7) 100 easy swim
8) Medicine ball throw. Play catch using 10 lb med ball with someone on the deck kicking with fins with hands above head at all times. Try to reach 30 throws or more (record here is 55 throws). Repeat 3 times with 30 seconds rest.
9) Kick 5 x 100 with fins, alignment kick board, snorkel and drag parachute. All out with 30 seconds rest.
10) Easy 100 swim
11) Kicking tug of war. in the middle of the pool put hands on a pvc pipe about 18 inches long and face against your partner. On whistle, try to kick the other person to the wall. I recommend you do this short course! Keep arms stiff. PVC pipe on surface. each swimmer must use same stroke, flutter, frog, dolphin...otherwise it doesn't work. Frog kick trumps all.
12) Easy 100
Grab wheelchair. Exit stage left.
Gary
