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Kicking in swimming
Some people think you don’t need to kick when triathlon swimming and some people think you do.
To help you decide when and when not to kick consider the following.
Everyone is different so if you want an answer just for you and not Joe average read on.
Did you know that kicking counterbalances vertical forces during your arm actions?
Kicking should be streamlined. Imagine you are swimming thru a small tube your kick should be smaller than a circle the circle around your shoulders.
Too deep or wide a kick during free style causes too much drag in relation to the propulsion.
When kicking during freestyle because the leg muscles are large it uses up a lot of oxygen and causes fatigue to occur much faster.
About freestyle kicking
You must keep ankles 2-6 inches apart, keeping ankles close together makes you more streamlined.
Those that prefer not to kick usually have up to 8 inches gap between ankles so when they kick they create a negative force and can almost go backwards from no flexibility in the ankles and legs too far apart.
Tip
Use a pull buoy and also a band around your ankles
Progress to just a band around ankles
Legs should be straight out and not bent. Only bend the knees ever so slightly on the upward movement.
Short distances keep the calf contracted for longer distances of 1500m or longer relax the calf’s.
Flutter your legs up and down not side ways.
Point your toes in the opposite direction.
What distance are you swimming?
Sprint & Olympic distance
If you have enough endurance to comfortably complete a sprint or Olympic distance triathlon then you should improve your kick in training then racing.
70.3
Middle distance top 5 age group triathletes should consider kicking during training and racing.
Ironman
Distance swimmers should focus on economy and efficiency not high intensity kicking.
Save the energy in your legs kicking while swimming.
Kick just for balance unless you need to over take or get out of a group while going around a buoy.
Kick quietly and make sure your feet don’t come out of the water.
At slower speeds longer than non stop 1500m to Ironman with less water disturbed behind the swimmer a fast flutter kick is beneficial.
Kicking during front crawl is more important for the older swimmers because kicking less or having kick problems is more apparent the older the athlete is.
Swimmers over 30 need to kick more than they did in their 20’s
Improving flexibility of the ankles means you can kick less for the same propulsion. Stiff ankles cause drag.
When should you kick when swimming?
Kick between sets as a respite to keep heart rate from dropping too much when arms are fatigued.
Some swimmers experience high heart rates while kicking, you can breathe more if your head is out of the water so can work the legs more than when face down. You will also have reduced oxygen and carbon dioxide building up.
When the weather is not suitable to train outside due to strong winds dangerous icy conditions or its dark foggy etc.
Your legs will not be tired so then spend more time kicking.
Consider 2 swim sessions on the same day, one could with kick emphasis.
At the end of the season you have time off, the next phase is the transition period when you get back into routine.
During this transition period complete 10-25% kicking each and every session.
Any time you feel slow speed up the kicking avoid deep slow kicking.
(The Transition period is the phase after the rest recovery phase at the end of season and the build up phase)
10 reasons why you should kick in training.
1 -Lean athletes who have less than 10% body fat, distance runners etc should use their leg fitness to improve their body position. This is more efficient than dragging your legs behind you.
2 - Improve balance and avoid he scissor kick which creates an increase in resistance.
3 -The more you kick the more it will become effortless.
4 – Improve your kick and you will find you
(a) Avoid vertigo when you stand after being horizontal while swimming
(b) Be able to run to your bike with less confusion
(c) Get into your cycling much quicker
5 - At the end of the swim to increase the blood flow before running to your bike then cycling.
6 – Swim then swim kick emphasis. Transfer blood from arms to legs. Aquatic arms to legs work out.
7 – Learn to shallow kick to improve being streamlined. This will allow you to swim faster.
8 – You need to increase your kick when you want to catch or ride a wave.
9 – To help you accelerate away during a triathlon from the swimmer behind that keeps touching your feet or to get away from them.
10 – Kicking is great if you can’t get a massage it’s a non weight bearing work out on the legs. Increases the blood flow without jarring caused by running.
Kick board
Using a kick board helps you kick, however it puts yourself in a different position than when swimming front crawl.
Relaxed kicking should be your preferred choice when improving leg kicking.
Hold the kick board just in front of you and kick using your entire leg remembering to have a slight bend in the knee. Only cause a small amount of splash on the surface.
Progress with arms straight out in front with the kick board out as far as possible
Many swimming drills like single arm or catch up require you to kick more so you get a double benefit gain from an improved kick and improve stroke technique.
Fins
Aim to kick faster not deeper when using fins or flippers.
It will improve ankle flexibility body position and kick strength.
Fins are more specific to freestyle swimming as the kick is similar to kicking with no swim aids.
Long flippers or fins slow down the kick too much so short fins are more beneficial as they closely mimic normal kicking when swimming front crawl.
Mono fins (single blade) are another item of swimming equipment that work the legs abdominal and back muscles. You can swim front crawl with arms and butterfly kick with the legs.
Flippers or fins give you a better body position and get your hands use to moving faster through the water. The secret is to slow down the arm stroke with a powerful action like a propeller not a blade.
Time efficient training
Don’t use a swim buoy, this gives you a false sense of security that you can float. Swimming without a pull buoy is time efficient and you use your legs more.
You also lose balance in the water using a float much easier.
It took me 9 years to ditch the float, I use to think I could save my legs for cycling and running. Shortly after stopping my swimming was terrible but I persevered all because I had a non wet suit Ironman swim in 6 months time. Eventually was swimming the fastest I had ever, this resulted in an Ironman swim PB with no wet suit.
When training with others who are slower ditch the buoy and see how much harder it is to keep up.
Your average HR is likely to be higher swimming without a pull buoy than with for those who were never competitive swimmers in their teens.
Even if you only ever use a wet suit in your triathlons.
Freestyle kick 2 beat 4 beat 6 beat or 2 beat crossover during front crawl, the main purpose is for body balance not propulsion with triathletes.
Compare your times, if you swim faster with a 4 beat kick but find the swimming much harder don’t go back to a 2 beat kick practise so it becomes easier.
Races are not meant to be easy.
Kicking problems include
Kicking too hard.
Bending your legs as though you are running (common among runners)
Tight hip flexors can cause this problem.
Double whammy by stretching the hip flexors will also improve you running off the bike.
Not turning the neck and head to breathe but also turning the shoulders cause’s problems with the kick.
Your limiters
You will be amazed how much you can improve your kicking over the winter months. Improve your weakness.
Swim kick drill
Kick freestyle with but keep hands to your side of your hips.
Experiment with narrow fast shallow kick and deep wide kicking straight knee and slightly bent knee. Learn what helps you and what does not.
Also practise the above on your left then right side.
Your preferred choice of kicking should be without a kick board allows you to perform kicking in the same position as you would during the front crawl.
Arms out stretched just like superman with palms facing down with the hand about 8 inches below the water.
Aim to keep your head in the same position as though you were swimming front crawl normally.
Tip on kicking without a float or kick board.
Your head should be in line with your spin.
Runners kick
Tips to reduce swimming runners kick.
Find water that is deep enough hold onto the side and kick pointing your toes.
Progress to being close to the wall so you can hang on if required.
Cross your arms and kick in a vertical position with chin above the water.
When you improve the kick your head and body will be higher in the water.
Don’t forget to breath.
Sitting for 30 seconds at a time on your feet can improve ankle flexibility.
Mistakes to avoid if you have runners kick
Using a kick board will reinforce your bent leg kick and make it even harder to break poor technique.
Swimming Jargon
Scissor kick -The legs open and close like a pair of scissors.
Lazy kick – A swimmer who has a tired kick that is often out of rhythm with the arm action.
Runners kick – caused by being unable to point toes, slow movements, little to no forward motion or even go backwards.
The above are from my experience over 30 years training racing and coaching others.
Warning to health.
You are at risk from drowning while swimming. When trying something new stay close to the edge and make sure someone is close by should you need help.
Inform the life guard you are trying something new. It will give them something to watch and will make you don’t get into difficulty.