Freestyle Kick Sets

The sessions I write do not contain a lot of kick sets. Someone coming from a traditional pool swimming background might think this is strange, so let’s explore the topic.

My squad is focused on distance open water swimming, which also includes triathletes and swimrunners. When I was getting into swim training and doing sessions with another club I was regularly told to kick more, and I felt some sort of cognitive dissonance. As a triathlete at that time, I knew that leading open water coaches like Jerry Rodrigues (Tower26), Brett Sutton (Trisutto) and Paul Newsome (Swim Smooth) had a different bias, but at that time I wasn’t really sure why.

Swim clubs are, with very few exceptions, focused on short pool events; it is therefore important to note that 85% of the events at a swim meet have a duration of 2 minutes or less. My swimmers have a very different end in mind. So let’s create an archetype. These are adult swimmers. Most have limited ankle flexibility. Most have learned to swim as adults. Very few were competitive (or even proficient) swimmers in their youth. We are training for events that range from 25 minutes to over 6 hours. Ask 90% of these swimmers to kick more and it just destabilizes the stroke without adding propulsion. 

You may therefore think that it is something we should train. The problem is that given our limited pool access/training hours, and the amount of time required to make a strong kick a tangible contribution to swim performance; this is not a great cost-benefit tradeoff. Our focus therefore pivots to minimizing the damage that the legs create. Also, note that a powerful kick is very energy-demanding. The longer the event the more efficient we need to be with our kick. It is essential to recognize that the needs and priorities of amateur long-distance swimmers differ significantly from those of competitive pool swimmers. 

With this focus in mind, we need to use kick sets and drills to fix other problems than their propulsive contribution. We use the kick to create body tautness and aid in correct stroke timing. A great drill is Vertical Kicking. This is to solve a body position problem and not a propulsion problem. Other drills, like Kicking On The Side, are similarly not to teach force production but to learn balance in the 30 to 45-degree rotation range. Over-rotation leads to wide kicking and drag. It also destabilizes the stroke, especially in choppy open water conditions.

If you fit our swimmer archetype, you probably don’t need to focus on dedicated kick sets as much as many swim programs do, but improving your kick will help you improve your general body position and reduce your drag. If you know your kick is holding you back and kick-sets are not something that features in your regular swims then you should think about how you could incorporate them in your training. Keep it simple and repeatable such as a 6 to 8-minute kick set as -:30 seconds easy, -:30 hard, -:15 easy, -:15 hard, repeat.  Kick-board or snorkel allowed and if you find it tough, start with fins to gain the feel and timing and try to wean yourself off them as the weeks progress.

Some Key Takeaways

In both triathlon swimming and long-distance open-water swimming, having an effective kick is important, but its role differs from the kick-focused bias seen in shorter pool events. Rather than emphasizing maximal power output, the kick in longer distances is more about efficiency and economy of motion.

Unlike the intensive kick-focused training, kick training for triathlon and distance open water swimming takes a more moderate and integrated approach. Sessions are less frequent and of shorter duration, focusing on maintaining a steady kick rhythm and utilizing the kick for stabilization and balance.

In long-distance swimming, kick training is integrated into overall swim sessions as part of a comprehensive training program that emphasizes endurance, technique, and open water-specific skills. Swimmers incorporate kick sets into longer swims or use them as active recovery intervals between harder efforts, prioritizing a well-rounded swimming ability that translates effectively to open water racing.

Even in elite pool swimming where the contribution of the kick is paramount, we can learn from swimmers who do not over-prioritize the kick to generate propulsion. Athletes like Grant Hackett, Connor Jaeger, and Lotte Friis use a 2-beat kick pattern in their races, focusing on conserving energy during the early stages of longer-distance pool events.

Summary

For amateur swimmers focused on long-distance events, it’s important to recognize that the training traditions of elite pool swimmers may not necessarily align with their goals and priorities. Emphasizing efficiency, endurance, and adaptability to open water conditions over pure speed and power can lead to more effective training and better race performance. By reevaluating traditional training methods and adopting a tailored approach that suits the demands of long-distance swimming, athletes can optimize their training and achieve their full potential in the water.