The following guest post by TI Master Coach Gary Fahey was originally published on Mar. 16, 2014. 

A blog post discussing kick strategies landed in my inbox a couple of weeks ago, much of it advocating a six-beat kick (6BK) for all but the most skilled of swimmers.

While I disagree with this premise and the example presented through the .gif in that blog post, I agree with the writer that long distance and open water swimmers should use their legs primarily for stability rather than propulsion. The energy cost of propulsive kicking is simply unsustainable.

Total Immersion advocates for increasing speed through smarter choices rather than greater effort. Among the most fundamental of those choices is to improve core stabilization—which is a critical foundation for a mastering 2-Beat Kick (2BK) skill.

One adjustment, I suggest to my swimmers is to experiment with the depth of the extended arm.  When they do, they learn that a very shallow extension causes the legs to sink.  But so does reaching too deep.

Reaching too deep breaks the body line where arm and torso connect. Picture a see-saw plank with a collapsible hinge: applying pressure at one end would not exert any influence at the other end.  But when you open that hinge to establish a single, structurally sound plank, then adjustments at one end affect what happens at the other.

Sinking legs can be counter balanced by finding the optimal angle or depth at which to ‘spear’ your arm forward. Spearing 12 to 15 inches below the surface tends to shape the body into a balanced, stable and sleek line. Adding a moderate forward stretch (eliminating laxity) will bring tone to the core, strengthening the connection between front and rear.

In the blog post, the coach suggested the swimmer had improperly matched a 2-beat kick to his overall mechanics, which explains the dropped legs. His suggested fix was a 6BK.

This misdiagnoses the problem and offers an energy-wasting solution.

My view: By extending too deep, the swimmer breaks the connection from extended hand in front through legs at the rear. Like the plank with a broken-hinge, balancing forces in front cannot act upon the rear.

If he ‘speared’ a few inches shallower (which would also direct more energy forward) he would increase structural integrity in his aquatic posture and bring his legs into balance.

Once he corrects his balance problem, the 2BK would not only be an appropriate match for his swimming style, he could likely scale back on his current degree of knee bend and further reduce drag. More stability = lower energy cost.

Compare the red lines in the still frame image at top (taken from the other writer’s post) to the  image from TI Coach Shinji Takeuchi’s top-ranked YouTube video.  Shinji extends to a shallower end point, which draws his body into a sleek line. His legs draft cleanly behind him and the energy cost of his 2BK approaches zero.

This illustrates a simple solution to sinking legs—one which results in kicking less, not more.

Besides this misdiagnosis, this blog post also drew a distinction between two styles of 2BK.  TI advocates the Shinji 2-beat kick  which connects the kick downbeat to the spearing arm.

The other writer advocates a style used by very high tempo swimmers like Brooke Bennett in this clip  in which the downbeat of the kick connects to the catch phase of the stroke.

The high tempo 2BK style is an extremely challenging configuration that can be done successfully by high-mileage, experienced swimmers, but is too exhausting and difficult for the vast majority.

The blog writer rejects the efficacy of the TI 2BK, which he calls a “kick-start” that compensates for what he calls “over-gliding.” I think the “kick-start” 2-beat kick is just fine for most purposes, certainly at tempos of 1 stroke per second and up.

There are legitimate pros and cons to selecting any kicking pattern, and not room here to discuss them all.  My primary goal is to show improvement-minded swimmers that they can opt for efficiency rather than effort.

If you want a more effective kick, you can achieve it through balance and stability—a choice that conserves energy rather than wastes it. Most swimmers already do far too much of the latter.

Editorial Note– For a step-by-step breakdown of the mechanics of the 2-beat kick, see this related post:

DEMO: Master the 2-Beat Kick– Connect Your Legs to the Power of Core Rotation for Maximal Speed and Efficiency

Gary Fahey has been a Total Immersion Certified Coach since 1998.  He teaches swimming full time through his Fort Lauderdale-based company, Stroke Doctor Swimming. In 25 years coaching competitive swimmers, he has qualified athletes up to the US Olympic Trials level. Contact Gary at gary@strokedocswim.com

The post Which Kick Is Best for YOU… 2-Beat or 6-Beat? appeared first on Total Immersion.

(Terry mid-stroke, poised to flick the toes of the bottom leg to drive his top hip down and entering hand forward, and propel him into a streamlined position on the other side)

This week we shift our focus to a more advanced skill in the T.I. swimming sequence: the 2-beat kick. As most readers of this blog will know, the first fundamental skills that we prioritize are balance and active streamlining, which reduce drag and optimize body position in the water. Once a balanced and streamlined body position is achieved, we then turn our attention to creating propulsion, through weight shifts of the core-body and a fully-connected stroke, powered by “the kinetic chain.” To understand how the kinetic chain functions in baseball, for example, here’s a brief description from an article on overhand pitching in the academic journal, “Sports Health”:  

“The overhand pitching motion consists of a sequence of body movements that start when the pitcher lifts the lead foot, progresses to a linked motion in the hips and trunk, and culminates with a ballistic motion of the upper extremity to propel the ball toward home plate. The effective synchronous use of selective muscle groups maximizes the efficiency of the kinetic chain. The lower extremity and trunk generate and transfer energy to the upper extremity. Coordinated lower extremity muscles (quadriceps, hamstrings, hip internal and external rotators) provide a stable base for the trunk (core musculature) to rotate and flex…”

 (Frame-by-frame, pitching windup and release in baseball, illustrating the kinetic chain)

Similarly, in swimming, the propulsion of the stroke is generated via the kinetic chain– transferring energy by connecting the arms and legs to the power of whole-body rotation and extension. Watching a pitcher, we may see the baseball released rapidly by the player’s arm– but that singular body part is clearly not the entire source of the power and speed. It’s generated in the integrated full-body windup, of course. Likewise– in swimming– using the diagonal power of an effective 2-beat kick to connect our legs to the hip drive and core-body rotation, as one spears an arm forward, is rather analogous to a pitcher’s windup and release. Or a golfer’s swing. Or that of a tennis player! Obviously, the kinetic chain is evidenced in all sports– the point is, our true power lies in fully-connected, whole body movements. Once balance and streamlining skills can be performed easily, mastering a 2-beat kick is an excellent way to develop a more integrated stroke that maximizes your speed and efficiency.

For a complete, illustrated breakdown of the 2-beat kick, check out Terry’s article below, previously published in “Outdoor Swimmer” magazine. And if a picture’s worth a thousand words, a video’s worth even more– take a look at the instructive, brief YouTube video demo and analysis of the 2-beat kick by TI Coach Mandy McDougal. Enjoy… and Happy Laps!

 Outdoor Swimmer, 2/18/16: “Master the Two-Beat Kick” — Terry Laughlin

What’s the best front crawl kick pattern to use in open water – whether for pleasure or speed? Most swimmers have little familiarity with their kick or understanding of its role in propulsion. I was no exception. For 40 years, my legs fatigued each time I raced while adding precious little speed. I believed I needed to kick harder to swim faster, but doing so only disrupted my stroke rhythm while exhausting me. Decades of kicking sets did nothing to improve the functionality of my kick, nor minimize that ‘dead legs’ sensation.

There are two distinct kick rhythms in freestyle: the six-beat kick (6BK), with six leg beats per arm cycle (i.e. two strokes) and the two-beat kick (2BK), with just two beats per arm cycle. In both styles, only two beats contribute to propulsion through body rotation. In 6BK, the other four beats are preoccupied with body position and alignment.
The 6BK is unquestionably best for maximizing speed over distances of 100 metres or less. From 200 to 400 metres, either can be effective, depending on swimmer preference. As racing distance increases beyond 400 metres, the 2BK offers ever greater advantages in speed-for-effort.

The fastest distance swimmer ever, Sun Yang, uses both kicks to great effect. When he broke the 1500m world record in the 2012 Olympics, he used a 2BK for 90 per cent of the race before shifting up to a powerful 6BK in the final 150 metres. He used the 6BK exclusively in the 200m final, where he finished third. Given that, I believe a 2BK is the most efficient for virtually all distances and fitness levels in open water swimming.

To read the entire article, with accompanying illustrations, and step-by-step breakdown, click HERE.

 T.I. Coach Mandy McDougal Demonstrating the 2-Beat Kick (2:50)

Slow-mo & frame-by-frame analysis, illustrating how the 2-beat kick integrates with the whole stroke

LEARN MORE: Purchase the Total Immersion Freestyle Mastery Lesson Two: Expert 2-Beat Kick video as a digital download!

The post DEMO: Master the 2-Beat Kick– Connect Your Legs to the Power of Core Rotation for Maximal Speed & Efficiency appeared first on Total Immersion.