Kicking for succes Part 2

Training & conditioning

In this section, example kick sets are proposed to develop different aspects of leg-kick conditioning. We also present some of the alternative methods used in kicking, time standards for senior swimmers to target and a number of general recommendations are made to move this area of training forwards.

The approach to conditioning the legs should be similar to that employed in other aspects of the programme, namely that they follow training categorisation and similar to those proposed for swimming within the training programme. For further information on the details and explanations for the British Swimming training categories, please refer to the downloadable documents on the web site (www.britishswimming.org >Swimming >Useful documents >World Class Swimming Sports Science/ Medicine info). The following sections cover some of the key Physiological developmental areas: Aerobic (Threshold), Overload (VO2 max/ Heart Rate [HR] max), Anaerobic (high lactate) and Basic Speed.

In order to gauge a comparable Physiological effect to that experienced during swimming, a HR max should be established for kick. This will vary amongst swimmers, but on average, will be approximately 25 beats lower than for full stroke swimming. Once this is done, sets can be monitored and compared using a typical method of prescribing intensity, „beats below max [BBM]‟.

Kicking can be a useful method of aiding recovery. Using a kick board, swimmers can breath „freely‟ enabling good airflow and the necessary pathways to consume oxygen in the relevant metabolic pathways. In addition, the action of the large leg muscles will help the circulation and oxidation of lactate from the general blood circulation. In many ways, the contrast from intense swimming followed by steady kicking can be recommended in the recovery process.

Kicking Standards

Perhaps the best assessment of good kicking is to choose a typical „test-set‟ and record some „best average‟ times to compare. Completing this set (or similar) every month will provide a useful tool to monitor progress. The following example provides some guidelines for kicking standards.

Example set: 12 x 100 on 2:15 [Long Course pool] - Swimmers try to achieve the fastest average time for all 12 reps

Excellent Under 1:25

Very Good 1:25 – 1:32

Good 1:32 – 1:38

These targets are realistic for Senior, elite swimmers; we acknowledge that Age Group swimmers will struggle to achieve these times, but these should be used as a challenge to work towards. For example, a 17 year old swimmer who joined the Loughborough National squad in September 2006 first achieved an average of 1:57 for the above set. In February 2007, he had managed to reduce this average to 1:33. This new „best average‟ was accomplished from performing a higher volume of kick and regular completion of harder kicking sets than he was previously used to.

Other Considerations – Planning, the Taper and Competition

The sequence of training throughout the week will vary between intensive and recovery work. For an Age Group swimmer, there might be up to 6 intensive sessions, whilst with senior swimmers, 4 intensive sessions might be recommended. In many cases, kick sets will also vary between intensive and recovery and can compliment swim sets. For example, a training session might generally be recovery in nature, but with a hard kick set. Alternatively a hard swimming set may be followed by light kicking for the reasons already stated.

During the taper, as with the overall volume and intensity of swimming, kick sets should be sequentially decreased as the competition approaches, but not dropped completely. Sets should be reduced in volume and intensity over the 2-5 weeks of the taper period.

Performing regular „quality‟ kick sets over a prolonged period of time gives swimmers confidence in competition to be able to bring in the legs towards the later stages of a race, particularly in a sprint finish. Over-kicking early in the race should be avoided as the swimmer will struggle to pick up pace in the later stages and may lose good body position, thus slowing them down. The correct balance between leg kick and stroke rate has to be experimented with and practiced by athlete and coach. For instance, Paul Palmer (who frequently completed significant kick sets at all intensities) did not kick very hard until the latter stages of a race. When he did increase the kicking intensity (and speed), stroke rate dropped to accommodate the legs, usually in the last 50m of a race. The relationship between the propulsion gain from the legs and the maintenance of the appropriate stroke rate is a fine balance.

1. There should be a set dedicated to an aspect of leg kick in every session 
2. 20% of all volume should be conducted on kick (~ 1400m in every 7000m session) 
3. 50% of all kick should be done as dolphin kick on the back 
4. Core strength will improve from adopting kick with sculling, kick with a pull float, vertical kicking and kick on a board if a good body position is present at all times 
5. Identify kicking Max Heart Rate (kMHR) and construct sets that target this area 
6. Set sessions to target energy systems similar to swim: Recovery/ Maintenance/ Threshold/ VO2 Max/ Glycolytic (Lactic acid)/ Speed (ATP-PC) 
7. Kicking speed can be improved almost immediately if the volume and intensity are increased within the programme 
8. Do not allow easy options in training: Much of the volume should be on best stroke and dolphin kick on the back 
9. Establish a Kick P.B. for various distances: 50/ 100/ 200/ 400m 
10. Establish a ‘best average’ kick time for various distances and sets 
11. Don’t be afraid to do mixed or combination sets of kick and pull with quality efforts

Summary and Conclusion

The importance of the legs in contributing to optimal performance in swimming races cannot be under-estimated. The necessity to spend significant time and effort in training to condition the legs and improve kicking technique should not be underplayed. Methods of training and conditioning and example training sets to improve leg kick have been proposed in this article, but this should not be a limit to what should be tried. The suggested standards to achieve excellent kicking are current and will continue to advance along with our understanding of training methods and the challenges of performance improvement.

Ian Turner was the Head coach to British swimming for many years, coach to the University of Bath and is currently coaching in New Zealand.