Kicking

Kicking without a kickboard will allow you to perform your kick in the same body position of the stroke. Kicking with a kickboard will allow you to get to know your lane mates.

For freestyle, kick on your side with your bottom arm (the one closer to the bottom of the pool) extended straight out of your shoulder line before your head. Keep your palm facing down and your extended hand about 8 inches under water. The top arm (the one on the surface of the water) should be relaxed at your side with your had on your hip and out of the water. Maintain a head position as though you were swimming freestyle, with your head in line with your spine. Press your arm pit toward the pool bottom to get your hip at the surface of the water. Your extended arm should feel weightless.

For backstroke, kick on your side as described above with your head facing up in the position for backstroke. You may also kick in a streamlined position with both hands over your head.

Breaststrokers, kick only with a soft kickboard that will allow you to maintain a good body position for breaststroke. Without a board, keep your hands extended, at your side. Try to maintain the same "dolphining" undulation when you kick as you should ave when swimming the full stroke. You may also do breaststroke kick on your back.

Butterflyers, go for it either on your side, on your back, or in butterfly position. Kick from the hips and torso. This is a great "ab" workout.

Article Source: http://www.sportspracticedrills.com

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