anonymous / June 5, 2014
Kicking efficiently
Kick sets are essential for overall swimming fitness. When on your stomach using a kickboard, put your face in the water to better simulate swimming position. A useful drill to learn how to apply pressure on both the down and the up stroke of the kick is to kick on your side with one arm extended out front holding the board on one end. This drill can also be done underwater without a board or with fins. Pay attention to using your core so you are engaging your hips. Feel the water on both the top and bottom of your feet.
Breaststroke kick on your back
Since the breaststroke kick is done completely underwater, there is a great deal of drag created. To help minimize this drag, keep your knees close together as your feet spread for the propulsive phase. This helps keep the knees shallow, which reduces drag. To practice this motion, kick breaststroke on your back with your hands at your sides. With your head back so your body stays on the surface, try not to let your knees break the surface as you kick.
Double kick breaststroke
Legs play a key role in breaststroke. One way to get more out of your legs is to push your feet slightly down as you snap your legs together in the propulsive phase. This will serve to push your hips up. You will feel a slight undulation. Swim breaststroke while paying attention to this downward thrust of the feet. Insert an extra kick with your arms shoulder width apart after each armstroke and try to really feel the undulation.
Flip turn with a kickboard
One way to improve your kicking times and to look really cool at the same time is to flip your turns with a board. It’s easy. As you come into the wall let go of the board with one hand. With your other hand, hold the board on the long side and bring it around so that it rests next to your hip. You should be able to do a flip turn keeping the board in place. As you come out of the turn, bring your other hand around and grab the other side of the board. Try it. It’s fun!