Ask the Swim Doctor

by Dr. Paul Hutinger

Question: My kicks aren't very effective. Can you give me some suggestions on how I can improve my kicking?

Answer: You want to kick butt? Start with your own, and add more kicking to your workouts. The average training program for Masters swimming includes some kicking. However, to maximize your swim potential, it is important that you get the most from each of your kicks. Slow kicking develops a bigger and wider kick that can actually make you go slower, because of the increased resistance.Just like the propeller on a tug boat is set at a different pitch than on a speed boat.

After the war, I competed at The University of Iowa. Doc Counsilman was the Assistant Coach. He questioned many established ideas in swimming and was creative and scientific in his approach. As the Assistant Coach, he had us swim 440 time trials one day. The swimmers on deck thought my hard kick was outstanding. Doc said, "I think he could swim faster if he narrowed his kick, giving him less resistance." He had me repeat the swim. He was right, I was faster.

TIME ALL YOUR KICK SETS. The principle applied is to power kick for specificity to your events. Instead of kicking a 200 or 400 straight, do 4 or 8 x 50 with short rest of 10 or 15 seconds. On breast kicks, count the number of kicks per length and note your time. For back kicks, lock your arms behind your head to streamline. Stroke into your turns from the flags and kick off from the wall with as many underwater dolphin kicks as you can handle before your breakout.

DRILLS. It is important to do some kicking without a board. Kick back and free on your side with one arm extended. This will give you improved diagonal kicking to maintain horizontal and lateral alignment in your swimming. To do breast kicks without a board, extend your arms backward and have your feet touch them. This will enhance the heels to buttocks skill. Do dolphin kicks underwater for 25 yds and/or several kicks under for each push off.

FINS. Kicking with fins is good practice and will improve your flexibility and leg strength. Keep your kicks narrow and use them for power and speed. Kick sets of 10 x 50?s and 10 x 100?s with back, free and fly. I prefer to think of fins as a kick enhancer, and not as cheaters.

WHICH FINS? I recommend the Hydro Training Finz, approximately $35. They are short fins with a wide blade. If you already have a pair of swim fins (not force fins), use them.

PERSONAL LOG. Keep a log on all of your kicking. This is how you can tell if your kicks are becoming more effective and you are kicking butt.

KICK CHALLENGE. One idea to make kicking more challenging, as well as fun, is for your team to have records for kicking. Use 100 and 200 yds for each age group and all four kicks, as well as the IM. Either include these kicks in your group workout, or time yourself to keep it more informal. Post these times on your bulletin board or include in your team newsletter to encourage improvement in kicking. How about a most improved kicker award?

Anyone wanting more info, please send a large SASE to: Dr. Paul Hutinger; 1755 Georgia Ave. NE; St. Petersburg, FL 33703.