Swimming with a Single Kick per Stroke

Key Concepts

• Single Kick Swimming: Requires training, strength, and coordination.
• Leg Control: Essential for proper breathing and swimming technique.
• Energy Conservation: Poor technique leads to wasted energy from the entire body.

A A-run's Journey to Improve Swimming

• Preparing for Ironman in 4.5 months.
• Improved horizontal balance and breath control.
• Struggles with leg positioning while swimming.

Leg Positioning in Water

• Objective: Lengthen the body to reduce water resistance.
• Fluid Mechanics: Longer bodies face less resistance.
• Visualization: Imagine being in quicksand; more surface area = better buoyancy.

Forces Keeping the Legs Up

1. Speed from Arms: Creates upward lift for legs.
   • Demonstration: A A-run on a board to show effect of speed on leg position.
2. Muscle Engagement:
   • Glutes and Hamstrings: Important for maintaining position.
   • Isometric Contraction: Static muscle contraction to keep feet floating.
3. Kicking:
   • Kicking provides propulsion and balances body rotation.
   • Knee Flexion: Should bend slightly; hips should remain mostly extended.

Importance of Kicking Technique

• Kicking is essential for balance and propulsion.
• A A-run learns to kick faster and with shorter strokes.
• Breathing Technique: Needs to improve while kicking.
• Mistakes Identified:
  • Knees surfacing indicates hip flexion is too great.
  • Kicking too wide instead of using faster, shorter kicks.

Dryland and Pool Exercises

• Kicking Against the Wall: Helps visualize legs and maintain airflow.
• Back Kicking: Requires filling lungs for easier buoyancy.
• Vertical Kicking: Improve ankle relaxation and core engagement.
• Kickboard Exercises: Focus on core engagement to avoid wasting energy.

Core Engagement in Kicking

• Essential to prevent hips from swaying, maximizing propulsion from kicks.
• Connection to Stroke: Important for effective swimming.

Kicking Strategy for Ironman

• Kick Frequency: Depends on speed, leg control, and race conditions.
• Ideal Technique: Kick little for better efficiency, but maintain control.
• Wetsuit Impact: Helps with buoyancy; saltwater vs. freshwater considerations.

Conclusion and Next Steps

• Focus on internalizing learned techniques before next training session.
• Future videos will address connection between kick and stroke.
• Encouragement to visit additional resources and training materials.