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 or higher on your body, not from your knees.
✔ Kick up and down.
A kick board is not recommended
It repeats and reinforces poor balance, posture, and alignment
It is stressful to your shoulders
Hand paddles are also not recommended
Put less, much less, work in your shoulders, not more