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
Tee hee! I am honored, Gary, but again, it's not the best time of my life cycle to take on more than I can handle!
Your workout is great; here is a modified "easier" workout. I think a lot of swimmers give up because it's an "all or none" mentality. I think the key is to do a bit at a time, make it sustainable, before you stop from failure. Kicking is HARD! Here's what I did my last workout on kicking. See how it's much, much "easier" than Gary's, but it is probably a good starting point for most people. It is for me!
SCM; adjust for SCY, LCM
500 warm up 100 free/back/free/***/free. Stop at every 100; "regroup" your thoughts, emphasis on perfect form, pushoffs - not on speed.
100 kick - anyway you want. make sure your legs are ready for the next sets!
4 x 50 kick on 2 minutes with shoes (or parachute, or just kick!). use snorkel and hold board out in front of you, but don't grasp tightly. use only for a little balance and try to engage your whole body. Do not kick from the knees only. Pay attention to body alignment. You have to do these strong.
8 x 50's kick without shoes, use board as normal. You actually do 1357 kick. These are fast! Fast speed, fast feet, body high in the water. Do 2468 easy swim. Total time is on 2:30 each.
100 easy
8 x 25 with fins. First 4 underwater backstroke kick (fly kick). 2nd set of 4 are freestyle kick, adding the arms at the 15 meter mark using about 25-50% effort on the arms. Emphasis is on starting to feel the arms working with the legs.
100 easy
4 x 50's swim from a dive.
First: 12 1/2 fast; easy
Second 25 fast; easy
Third: 37 1/2 fast; easy
Fourth: full 50. Try to grab someone to time you.
Pay attention to how you are using your legs on the swim. You can "correct" by "leading with the legs". Don't "collapse" your body upon entry; don't "leave your legs behind" as you "spin your wheels with your arms". Work your dives. A dive starts before you get on the blocks. Before you step up, think about it, and get up with purpose! Your entire body has to "prepare" for the dive before you are up there. Especially in your own pool, you should know the blocks intimately. That is the "home team" advantage at meets!
No interval. Be mostly rested between each. Do easy swimming in between. I do about a 100-150, more in between 3 and 4.
Finish with 4 x vertical kicks on 1 minute. Free/fly/free/fly. Kick for the length of your GOAL time, fast tight kicks. Hand placement your choice. Then easy to the 1 minute. Stay out in the water; no hanging on walls in between.
Warmdown.
Now say to yourself, you did awesome!!! 'Cause you really are!
Other thoughts: you aren't doing this workout on your own for conditioning or yardage. Carlos had a great point - feel and position just as you have in a true race - and the same goes here. This is a time to FEEL what you are doing - not only working legs, but pushoff position/rate of speed/depth & angle of your pushoffs/breakout & maintaining speed as best as possible; timing of your strokes, engaging the legs & not dragging them (the sensation is my tummy sags and I am like that hot dog toy with the slinky in the middle; it's a bad thing to feel like you are "collapsing" in the water and "faking your way to the finish" instead of that wonderful but elusive surge downhill and crashing through the wall to the finish!).
and last for Fort - the reason I am so accomodating is because I modify every pull set! Last year I did 1/2 whatever the set was with a strap. This year I am either doing every other 50 all fly, or I blatently ask, "What's the next set? Really? Ok, i'm going to sit this one out to rest up for the main set!" That's got to really annoy some people. And in all honesty, three years ago I would be thankful for people stepping to lead the lane. Now that I am improving, it's rather hypocritical of me to complain about serial pullers when the real reason is because I want to race them on the main sets!!! tee hee!
