The general excuse for triathletes about not kicking or ignoring the kicking component of swimming is the “I need to save the legs for the biking and running.” So swimming to these triathlete’s means incorporating the light slow, two-beat kick because swimming just uses the arms. Ignoring and placing little importance on kicking is actually exactly what you should not do.
- Forward movement
- Maintaining correct body balance position
- Proper body rotation
Kicking is not just for forward movement. In fact kicking helps stabilize and balances you for proper body position in the water. Kicking propels you forward mostly during the downward part of your kick. That downward segment of your kick is also where you receive the greatest lift of your body. For example, a pull buoy helps lifts your hips up and takes the place of lifting up your legs and core for you. When you take the pull buoy away, it is necessary to kick properly so that you are able to maintain body balance in the water. So not all of your kicking is used for forward movement. A great deal of the kicking energy is directed towards balance, which amplifies why being an efficient kicker is so important! As far as kicking helping with rotation, you should never kick directly up and down. In fact, you kick at angles which help stabilize and rotate the body. Essentially your legs act as an anchor to help you pivot and rotate as well.
Take a look at the awesome online swim stroke application Mr. Smooth to see how kicking plays a "roll" literately.
I instigate kicking workouts for my athletes and you know what, I see some of their fastest swim splits. Kicking gives them that extra break through speed during faster sets. Kicking activates the other two massive limbs on your body that can give you some major propulsion in the water. The lesson to drive home here is not to skip the kick as it’s what’s most likely to give you that extra edge and make a break through in your swimming.
Here are a couple swim workouts emphasizing kicking. If they’re too much or too little of yardage, subtract or add onto the sets.
Pacing Practice Kick Set.
WU: 4 x 100 @ :10 rest, 4 x 25 with perfect technique @ :10 rest
Kick Set
4 x 50 FAST kick @ 1:15
1 x 50 FAST swim @ 1:10 maintain kick throughout
4 x 50 FAST kick @ 1:15
1 x 100 FAST swim @ 2:00 maintain kick
4 x 50 FAST kick @ 1:15
1 x 150 FAST swim @ 2:30 maintain kick
Set 1
*2 rounds
50 @ :55
50 @ :45
*2 rounds
50 @ :50
50 @ :40
*1 round
50 @ :45
50 @ :35
50 Active Recovery
75 FAST with 25 Active Recovery
Set 2
6 x 75 @ 2:30
6 x 50 @ 2:00
6 x 25 @ 1:00
10 x 25 kick sprint, 25 FAST swim @ 1:15
CD: 250 perfect stroke
Total: 3600 yds
Short Speed Focus Kick-Swim Workout.
WU: 400 easy swim.
MS:
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
CD: 400 easy swim.
Total: 2050 yds
Kick-Swim Speed Workout.
WU: 300 easy
300 kick- 100 side, 100 back, 100 stomach
2 x 150 pull 2:30 2nd Descending 150
6 x 50 on the minute 25 kick/ 25 swim, 25 drill/ 25 swim
MS:
50 kick 1:00
100 on the 1:30
50 kick 1:00
100 on the 1:40
50 kick 1:00
100 on the 1:50
50 kick 1:00
100 on the 2:00
50 kick 1:00
100 on the 2:10
800 alt. 100 free/ 100 back
12 x 50 on 1:20 50 sprint, 25 scull/ 25 free
CD 200 easy
Total 3550 yds
Arizona Master’s Combo Swim Session.
WU 200 swim NS 100 pull 4 x 50 1st 25 drill, 2nd 25 build
3x through:
50 +10 or RI :10 off of threshold pace or "T-pace"
100 +10
150 +15
Kick
50 +20
100 +20
150 +25
Pull
50 +10
100 +10
150 +15
CD 100 easy
Another good article that shows why kicking is important on Slowtwitch.
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