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
