LEG POSITION DURING THE STROKE
If you watch pros swim, they place their legs very
specifically throughout the stroke so that they don’t drop below their body
line.
Specifically, when the extend their arm, the same side leg
is straight and the heel is at the surface. This takes it out behind and above
the hips, creating no drag.
Most of us must really focus on this motion, this lift,
using the hip as a prime mover. It is a proper “upkick”, not the “downkick”
that reduces drag and creates propulsion.
Here’s a workout to build this skill:
Warm-up:
300 easy free
200 as 25 kick / 25 swim
4x25 fast free with 15-20sec rest between
Drill Set #1:
“One foot out” – 8x25 with 15sec rest between each
Swim one length keeping the LEFT foot out of the water, without
bending at the knee. Breathe to the RIGHT side only and make sure the foot
stays dry during the breath. This is tough! You must use your hip to lift it
up. The other leg will be doing a fast, narrow flutter to stay up. When I do
this drill I double-time the working leg. Then switch it up for the return and
keep the RIGHT foot out and breathe LEFT.
Drill Set #2:
“Stretch your arm AND your leg” – 4x50 with 15sec rest
between each
Swim full stroke. Every time you extend an arm fully, hold
there a moment and also stretch the same-side leg out fully to the rear. Use
your hip to “push your leg backward” to the direction you came from. Keep the
leg straight. Extend and lift –if you’re doing well you’ll feel that heel break
the surface. This will give you the shape of the swimmer above.
Main Set:
10x100 with 15sec rest between each
25 – narrow your kick to a tight range, easy effort
25 – stretch your arm and your leg, moderate effort
50 – use your hips to keep both heels at/near the surface at
all times, strong effort
Cool Down:
300 easy choice of kicks or strokes
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