Category: Swimming Fitness

To kick or not to kick... that is the question?

23/8/2020

Swimming is a full-body movement, and efficiency comes from developing coordination between your upper and lower body. The kick provides stability, improved body position and propulsion, all components necessary for a more efficient freestyle.

In the water, over distance it is our arms that generate most movement providing approximately 85% of forward drive and the legs merely serve to 'balance' our position, preventing the body from rotating to far around and stopping our legs from sinking heavily “behind” us.

One of the biggest causes of slow and inefficient swimming is sinking/heavy/separated legs. When your body position is not in line on the water surface, there is greater drag. It is common for people to 'kick from the knee'. Too much bend in the knee can cause your legs to sink and separate as you lose your streamline body position in the water and can actually prevent your from swimming forwards. This creates so much more work for you upper body to drag your lower body under the water line.
Remember:
- Keep your legs straight and together but relaxed
- Ankles flexible
- Feet pointed

Fast, strong kicking can be used for momentum and drive in a sprint race or finish but over distance just a small, gentle beat kick is best so as not to drain energy reserves best kept for the upper body.

"The interesting fact resulting from these tests is that the forward drive provided by the legs decreases as speed increases."
Analysis by Professor Gatta
Check out the science >

Notice in the left hand images below how the legs are creating drag by being outside the streamlined profile of the body.
With stroke correction drills to work and isolate the legs we can correct this over time and create a more streamlined body position as in the right hand images.

Perfect your freestyle/front crawl kick and improve your streamlined position. The kick should be generated from your hips, with the power transferring from your hips, through your knee and flex your ankle as your foot flicks down.

Contact Linda at GoodSwim if you want to perfect your stroke and swim more efficiently and effectively.

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Swim more, surf longer

31/7/2020

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Swimming for surfers

No matter how much you want to surf, sometimes there are days when going out is just not an option.
So what to do...?

Swim!
When conditions due to weather or otherwise make surfing impossible, keeping in shape for surfing is best achieved by staying in the water. Swim sessions are strong workouts for surfing, such as paddling and breath control.

A basic swimming program each week can allow you to progress with your fitness through those flat or howling onshore wind days. Interval swim training can improve your fitness which is also highly important for those days when your duck diving and paddling just goes on and on. Following a program of swimming will have you feeling the benefits within just a few weeks.

When?
Anytime your not surfing! If the ocean is not playing nice, then jump in an ocean pool. Up and down the coastline we can access many stunning ocean pools.

Where?
Wherever is available to you. Ocean, ocean pool, indoor pool - different bodies of water have different conditions and accessibility.

What?
Aim to develop a program which works for you at your current level of swim fitness which increases intensity as your skills develop. Swim training is the best way to prepare for those wipe outs, hold downs and possible swims back to the shore if your leash breaks. Being comfortable and confident in your skills in the ocean is essential if you want it to be your playground.

How?
Freestyle swim is the basic stroke you should already have in the bag if you are a surfer. If not then I would highly recommend you get yourself some lessons. If you cannot swim to shore and save yourself then you shouldn’t be in the ocean full stop.

Skills?
It is a good idea to mix up your program to keep it interesting and prepare your body for different conditions and circumstances in the ocean.

Interval swim training: low and high intensity laps to work on breath control, fitness and stamina.
Underwater laps: building up your lung capacity for wipe outs, hold downs and duck dives.
Treading water: incorporate this into your program to build lower body strength and stamina for those times when your leash breaks or helping out another surfer.
Mix up your strokes: build into your program some laps of the other 3 swim strokes. Butterfly is not a stroke you will relay on in ocean situations but it is great for building strength and is a great challenge for most. Both breaststroke and backstroke are strokes that can be used for calming down your breath, resting, conserving energy and regaining composure in intense situations.
Body surf: learning to body surf and use the energy of the waves to your advantage can save you many metres of swimming.

Feel comfortable and confident with your ability and skills in the ocean.
Contact Linda for Learn to Swim, Introduction to Ocean Swimming, Ocean Swim Skills and Stroke Correction lessons.

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GoodSwim Blog

To kick or not to kick... that is the question?

Swim more, surf longer

Swimming for surfers

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