How to Kick Less and Swim Faster in Freestyle
Why Kicking Hard in Freestyle Can Slow You Down
It may seem counterintuitive, but overusing your legs in freestyle can cause burnout and create more drag, which slows you down. Here’s why:
1. Increased Drag:
Strong, continuous kicking generates resistance in the water, making it harder to maintain momentum. Think of it like driving with the brakes on; you’re using more energy to overcome the resistance you’re creating.
2. Muscle Burnout
The leg muscles are some of the largest in the body, and they consume a lot of oxygen and energy. When you kick too hard, these muscles tire quickly, limiting how long you can sustain your pace.
3. Excessive Workload
Freestyle swimming is primarily driven by the upper body, with the arms providing much of the propulsion. Overemphasizing the kick can add unnecessary workload on the body, leaving you fatigued faster and reducing overall efficiency.
The secret to a faster and more efficient freestyle lies in controlling your kick to focus on timing and balance, which leads us to the two-beat kick.
The Power of the Two-Beat Kick for Freestyle
The two-beat kick is an excellent approach for swimmers looking to maximize efficiency with less effort. Unlike the traditional six-beat kick, which involves three kicks per arm stroke, the two-beat kick uses just one kick per arm stroke cycle, reducing the total kicks by about two-thirds.
Benefits of the Two-Beat Kick
- Reduced Energy Expenditure: By limiting the frequency of your kick, you conserve energy, allowing you to swim longer distances without tiring out.
- Better Balance and Streamlining: The two-beat kick complements your arm movements and helps maintain your body position, making you more streamlined in the water.
- Improved Endurance: Since you’re no longer relying heavily on your legs, you can focus on building endurance in your upper body, which is responsible for most of the propulsion in freestyle swimming.
How the Two-Beat Kick Works
Transitioning to a two-beat kick can feel challenging if you’re used to a more powerful kick. Here are some common mistakes and how to avoid them:
- Overkicking: Swimmers often default to harder kicks when they feel they aren’t moving fast enough. Instead, focus on refining your technique and streamlining your body position.
- Misaligned Body Position: Without the stability of frequent kicks, your body may wobble. Practice core exercises and drills that focus on maintaining a streamlined position.
- Timing Issues: Getting the timing right is crucial. Many swimmers find it helpful to count their strokes to sync their kicks with arm movements until it becomes second nature.
Learning Proper Kick Timing with the SWIMVICE Kickstart Online Course
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