Swimming with a Single Kick per Stroke

Jul 18, 2024

Swimming with a Single Kick per Stroke

Challenges of Single Kick per Stroke

  • Requires extensive training, strength, and coordination
  • Key to avoid wasting leg energy for efficiency
  • Proper leg control is essential for proper breathing
  • Proper breathing is necessary for correct technique
  • Poor technique leads to overall energy wastage

Aaron's Preparation for Ironman

  • 4.5 months to prepare
  • Improved horizontal balance and breath control
  • Struggles with leg positioning

Leg Position in Swimming

  • Ideal: Lengthen body to reduce resistance in water
    • Visualize lying down in quicksand for better area coverage
  • Covering more area helps stay afloat and move faster

Forces Keeping Legs Up

  1. Speed Generated by Arms
    • Demonstrated using a board tied to a jet ski
    • Small-scale force in swimming, primarily resistance for arms
  2. Glutes and Hamstrings
    • Least utilized force
    • Static contraction (isometric)
    • Overuse leads to fatigue
  3. Quadriceps (Kick)
    • Similar to kicking a ball
    • Quadriceps stretch to accelerate foot
    • Maintain minimal hip flexion (12-18 degrees) for optimal performance

Misconceptions and Realities

  • Knee bending is necessary; avoid excessive hip flexion
  • Kicking serves both propulsion and balance
  • Proper kick timing creates efficient body connection

Exercises and Corrections

  • Kicking Against the Wall
    • Helps observe leg movements and practice bubble-blowing
  • Kicking on Back
    • Requires proper lung inflation for floating
    • Aim for bubbles from feet, not knees
    • Shorter, faster kicks for better movement
  • Dry-land Exercises for body-mind technique correction

Additional Tips

  1. Vertical Kick Reps
    • Build ankle flexibility and muscle memory
  2. Core Activation
    • Prevent energy wastage by stabilizing hips during kick
    • Core strength helps transfer energy to opposite arm

Strategy for Ironman Swimming

  • Minimal kicking in wetsuit and saltwater helps floatation
  • More controlled kicking for acceleration and drafting in non-wetsuit scenarios

Final Thoughts

  • Number of kicks per stroke varies by individual and race phase
  • Control and timing of kicks are crucial

Next Steps

  • Focus on connecting kick with stroke
  • Upcoming video on exercises for connection