Crossover Kick

We all know the standard 2 beat, 4 beat, and 6 beat kick patterns in swimming. If you don’t, for every right and left pull you kick 2, 4 or 6 times in correspondence to the arm strokes. Notoriously, a two beat kick was for distance and a 4 beat kick middle distance and a 6 beat kick reserved for sprinting. In the last few decades a sprinters’ kick (6 beat) started to be infused in some distance events. But there is one kick that is rarely taught in swimming that could be the key to your success in open water and triathlon. This kick will make you wonder why you never learned it. It’s called cross over kick.


I generally categories swimmers into two different types: strong swimmers and rhythmic swimmers. Strong swimmers- slow stroke rate, very efficient, strong in the gym. Rhythmic swimmers- high stroke rate, not overly efficient, weak in the gym

I always suggest my rhythmic swimmers try crossover kick to see how it feels for the following reasons:

1. Rhythmic swimmers have a higher stroke rate so the upper body sits slightly higher in the water, in turn making the legs sit slightly lower in the water. Performing cross over kick lifts the legs so the whole body position sits higher in the water.

2. Rhythmic swimmers swim fast when they have good rhythm and connection through their stroke. The cross over kick helps rhythmic swimmers stay connected through their arms, core and legs which helps with finding rhythm.

3. It saves energy!

Often you'll find rhythmic swimmers not reaching their full potential because their coach is telling them to use a normal 2 beat, 4 beat or 6 beat kick. Rhythmic swimmers can't find rhythm doing that and in turn can't swim fast doing that.

The rhythm is like a dance with minimal effort to find easy tempo and get a break or pause without compromising body position. For a 2 beat cross over; think of it like a waltz 1-2, cross. 1-2 cross…

Standard 2, 4 or 6 beat kicking is exhausting on the legs. In a triathlon or a distance swim standard kicking will not only exhaust the biggest muscles in your body that you will need to use later, standard kicking also does not keep them afloat with minimal or no added effort the way a cross over kick does.

Train smart,

Trent Grimsey

English Channel Record Holder
3 Time Australian Open Water Champion

www.grimseysadultswimfit.com

Open Water Tips for Triathletes

Start:

·        Always wear a new pair of goggles or a pair of goggles you know will not fog up (never race in your training goggles).

·        On the start line always position yourself directly beside someone you know is slightly faster than you.

·        When the race begins, get in the slip steam of that swimmer straight away (directly behind him or her) and stay there for as long as you can.

 

·        Don’t be aggressive (it wastes too much energy).

 

·        Think happy thoughts.

 

Pack Swimming:

·        Don’t be afraid of it.

·        Because most triathletes are inexperienced in open water swimming, packs will always be very tight and rough. If you’re a stronger swimmer you can get away with swimming on the outside of the pack, where there will be a little less drag. You will have a lot more room to move and will not have to be jostling with someone either side of you the whole way. If you’re a weaker swimmer it will be more beneficial to sit in the middle of the pack working as hard as you can to stay there. Getting dropped can make it a long and lonely swim.

·        If someone hits you or is annoying you don’t hit or annoy them back - just swim away from them. If you get angry with them it will just take your focus and energy from your race. Don’t even try and look at who it is as it will only make you even angrier. Just swim away from them and pretend it never happened.

·        Conserve, conserve, conserve . . . 

·        When you’re swimming in the pack you shouldn’t have to lift your head to site buoys much at all. The person leading the pack will do that and everyone else just follows him/her.

·        If you’re leading the pack lift your head every 4 – 6 strokes just to make sure you’re keeping a straight line.

   

Sighting:

 

·        A big mistake a lot of swimmers make is trying to breathe while sighting.  This is a big no-no.  You sight then turn your head to the side to breathe.

·        When sighting, you only want the bottom of your goggles to be above the water. Lifting your whole head out causes your hips to drop, which causes drag and breaks up the rhythm of your stroke.

 

Drafting:

 

·        When drafting behind someone you want to be as close to them as possible without touching their feet (touching their feet will just annoy them and it takes away the element of surprise).  You’ll get more of an advantage and save more energy drafting off someone.

 

 Turning Buoys:

Turning buoys are the most important thing in any race. They’re where you can make up a lot of ground or potentially lose a lot of ground . . .

·        When turning a buoy you want to be as close to the buoy as possible (the closer you are to the buoy the less distance you have to swim).

 

·        Do not lift your head when turning a buoy (unless you want it knocked off)

·        15-20 meters before a turning buoy pick up the pace. You want to have fast momentum when turning a buoy.

·        Things will get rough around the buoys but hold your ground and you’ll be fine.

 

Things to remember:

·        Simplicity . . . keep it simple.

 

·        When you feel yourself starting to hurt or fall apart, whether it is in training or a race, go back to basics. Remember all the small things (the catch, the pull, touching your thumb on your thigh every stroke, high elbows, body position . . .).

 

·        Only worry about things you can control . . . you can’t control your competitors so don’t worry about them.

·        In open water swimming the fastest doesn’t always win or come out the water first, the smartest does. Race smart!

 

Grimsey’s Adult Swimfit conduct regular open water sessions.  We provide sessions via correspondence and also video analysing.

Check us out @ www.grimseysadultswimfit.com.