Torpedo Kick and Swim Back

     To develop and refine your kicking technique use this exercise, which is based on kicking in a torpedo position. This streamlined position is the same one you should be using every time you push off from the wall, it’s the lowest drag position that you can achieve whilst swimming.
     Place one hand on top of the other and tuck the top thumb around the side of the lower hand. Then reach as high and tall as you can to produce the tuck. If you are flexible enough you should be able to tuck your arms behind your head.

Kick Development Sequence

     From the end of the lane push off in your torpedo tuck and kick as hard as you can until you run out of air. Aim to be about 50 cm or 1½ ft under the water as you kick along.

     When you run short of air stop and tread water for a few seconds to catch your breath. Then swim easy freestyle back to the wall that you came from: kick gently and simply focus on tapping your big toes as they pass.

     How does your body position feel when swimming back? Higher? Do you feel like you’re cutting through the water more easily? Be careful not to over-kick when swimming back, compared to the hard kick during the torpedo it will feel like nearly no kick at all!

Kicking Focus

     Repeat this exercise through, each time using one of the following focuses as you streamline and kick:

• Turn your toes inwards slightly and lightly brush them together as they pass.
• Squeeze your backside as if you have a coin between your bum cheeks!
• Stretch through the core, stretching your rib cage away from your hips.
• Think about tiliting your pelvis upwards slightly (as if lifting your backside towards your lower back).

     Which felt best to you? Which created the most propulsion? Move on to swimming 200 m easy freestyle thinking solely about your chosen focus. You can return to your chosen visualisation any time you swim if you feel as though your stroke is becoming ragged.