I Want To Swim Better

The Swordfish kick is a valuable drill that helps swimmers improve their body line, develop core and lower body strength, and enhance overall performance in the water. This drill primarily focuses on the flutter kick generated from the hips, with straight legs, pointed toes, and loose ankles. In this extended explanation, we will delve into various aspects related to the Swordfish kick drill, including body position, balance, head and hip position, kick technique, and breathing.

Body Position: MORE important than strength or stamina, maintaining an efficient body position is essential for any strong swimmer. During the Swordfish kick drill, swimmers strive to hold a streamlined alignment while steadily kicking. Swim fins are optional here and do help folks learning for the first time. One arm is stretched above the head/in front of the body (the Swordfish nose), while the other arm rests naturally on the side of the body. There is a natural rotation to the side of the outstretched arm, usually no more than 60 degrees. Eyes are always looking down at the bottom of the pool with hips at the surface. This position minimizes resistance and drag. By elongating the body and engaging the core muscles, swimmers reduce unnecessary movements and maintain a better streamlined profile.

Balance: Achieving balance while executing the Swordfish kick drill is paramount. As swimmers generate propulsion through their kick, it is crucial to maintain stability in the water. Balance is maintained by aligning the body properly and distributing weight evenly. Swimmers should focus on keeping their head in line with their spine, and gently pressing their chest, and the air in their lungs, into the water. Avoid excessive movement by staying relaxed with an engaged core. Use your kick to propel forward and keep your hips at the surface of the water. By cultivating balance, swimmers can enhance their control and stability in the water.

Head and Hip Position: Proper positioning of the head and hips significantly influences the effectiveness of the Swordfish kick drill. The head should be aligned with the spine, creating a straight and neutral position. This alignment helps maintain overall body alignment and reduces drag. When the head is incorrectly positioned, the streamline position is lost and drag increased significantly. Swimmers should focus on keeping their hips near the water’s surface. Yes, I’ve said this about 3 times now! This positioning ensures the body remains horizontal, reduces drag, and facilitates a stronger and more propulsive kick.

Kick Technique: This aspect can take a long time to learn and develop. Kicking involves a steady and powerful flutter kick motion. The legs move in an alternating manner, beginning in the hips and “rolling” down the leg. Swimmers should aim for a quick, tight, and steady kick. Keeping the legs close together throughout the kick is crucial to minimize resistance and maximize efficiency. Your thighs should almost be touching, your feet no more than 12″ apart at the biggest part of the kick. By focusing on generating power from the hips and maintaining a tight kick, swimmers can achieve a more forceful and propulsive kick, with less energy.

Breathing: The Swordfish kick drill is kick focused and doesn’t typically incorporate breathing into the exercise. However, many folks struggle to breath during the drill. The key here is to stay relaxed in body and mind. Blow bubbles consistently during the drill and when you are ready to breath, roll your head to the side where your arm is resting at your side. Keep your head aligned with your spine – don’t lift your head or turn more than necessary. Ideally, you can find a breath with one goggle in and one goggle out of the water. Return to normal eyes down position and begin blowing bubbles.

The Swordfish kick drill is a valuable tool for swimmers looking to enhance their technique, develop lower body strength, and improve overall performance in the water. By maintaining proper body position, achieving balance, focusing on head and hip alignment, refining kick technique, and separating breathing from the drill, swimmers can effectively optimize their skills and efficiency in the water. Incorporating the Swordfish kick drill into training sessions can lead to significant improvements in propulsion, speed, and overall swimming performance. Remember to practice this drill regularly (best in warm-up) and seek feedback from coaches or experienced swimmers to continually refine and perfect your technique.