INCREASE YOUR CORE STRENGTH

"We don’t kick with a kick board." Richard Quick

Add the following to every swim:

• Kick set: hand-lead, on your back, butterfly kick or freestyle kick, no kick board, no fins*
• Head-lead rotation drill
• One-arm butterfly drill
• Some breaststroke
• Breaststroke with a butterfly kick

This is the most effective way to increase your core strength.


Increased core strength benefits everything you do, from standing and walking to golf and tennis, everything.



* Using a kick board turns your arms into long levers and puts considerable stress into your shoulders. Also, using a kick board repeats and reinforces poor balance, posture, and alignment. Do kick sets on your back, hand-lead, no board, no fins. Butterfly kick is preferred, but add some freestyle kick for variety. Keep a neutral head. Your hips should be level with your ears.

✔ Kick from a balanced position.
✔ Kick from your hips, not from your knees.
✔ Kick up and down.

Not recommended