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.

So develop it

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