Tonight we began work on kicking. It turns out that
it’s good to combine a kick focus with another aspect of swim posture since
they inform one another. The choice this evening was Side Kick Posture. This
demands that the body is held in the side position, where it is best set up for
the next arm stroke.
Check out the extra blog on the JackRabbit Blogger
page that addresses parts of the stroke via still shots throughout the stroke.
There is one section on kicking that will make kick form much more clear. The
legs must be kept very narrow, straighter than most people think.
Warm-up:
200 easy
4x50 as kick 25/ swim 25
4x25 fast with 20sec rest after each
DRILL – Side Kick:
2x50 Side Kick – right arm extended for 25, then the left
for 25
2x50 Side Kick Switch – kick 20x on one side, then recover
the arm from your side and pull through, ending on the other side, kick 20x
there and repeat
The Side Kick Position is the position at the start of each
pull. You are creating a powerful platform on which to build your arm stroke.
By facing your armpit down and your elbow to the side you enable your first
hand and forearm motion to be downward moving along your line of travel. This
is crucial. You’ve heard it’s good to maintain a “high elbow” or “elbow over wrist
over hand”. These are correct but can only happen if you are first set up
physically to do it. You'll always land here if you're perfectly balanced.
This is Sun Yang as he sets the world record in the 1500m in
London. You don’t get much better. He’s breathing here and holds a perfect line
from his hand, through his shoulder, to his hips. His left foot is higher than
this line, creating no drag.
Michael Phelps in the same position from above (non-breathing side). He makes a straight line from fingertips to toes on his right side.
Phelps from below (check out the double-jointed elbow).
Perfect lines on the right and left side. As he pulls with the left, there is
little resistance side-to-side. As he extends the right, even though that side
is much lower, his right leg is up out of view, producing little resistance as
it gets ready to kick down.
The Position:
-
One arm extended out front and one along your side.
Eyes on the bottom, head down and pressed to shoulder, palm flat, armpit points
down, elbow points to the side. The arm by your side is held along your hip.
When rotated properly, this arm should be “dry”.
-
Same arm is out all the way down. Switch at the end.
-
Once your upper body is set, rotate your torso and hips
up as far as possible without changing your upper body orientation. You’ll stay
in this position for the length, kicking at an angle.
-
Your body angle should not change as your head is the
only thing moving besides your kick.
-
When you need a breath, slowly rotate your head up,
lean it back against your extended shoulder, balance and breathe.
Main Set (kick focused, informed by the prior
drill work):
Note: if you haven’t counted kicks before, it can
be tough, but very worth it in the end since your kick can act as your
“drummer”, keeping your stroke even from side to side
3-4x350yd as follows –
·
100 count strokes, narrow kick
·
50 wide, splayed kick (messing it up so you can
feel the difference)
·
100 Side Kick Switch – count 7 kicks and switch,
making a SLOW recovery and SLOW catch as you’re kicking, keep your head steady
through the switch (strong, narrow kick throughout!)
·
100 Swim – 3 kicks per arm stroke (otherwise
known as a 6-beat kick). This will speed your arms up significantly – be ready!
Rest after all of this.
The first 150yd is to be done easy to moderate
effort.
The last 200yd is with a very strong, narrow kick.
Your heels should be at the surface at all times.
Cool Down:
100 easy swim
