April 14, 2020
Coach Biller's Freestyle Lesson #5
A Strong Kick = Faster Swimming!
Hi everyone! I hope you all had a wonderful Easter. For this week's lesson, we'll be focusing on the all-powerful kick!

The point of doing all the leg-specific work we do isn’t solely to develop a strong kick for the benefit of having a strong kick; but to improve your overall swimming speed. 
Improving your kick should fit in the overall plan to becoming a faster swimmer.
Check out Alexander Popov 's powerhouse kick in this video
For many swimmers the legs are just two pieces of driftwood that trail their over-worked upper body and arms, and whether it is because they feel they are forever destined to have a mediocre kick, or whether they avoid it because they don’t like not being good at something, these swimmers are missing out on a powerful range of benefits that a good kick provides.

The Benefits Of A Strong Kick...

When your kick slows, all too often our hips drop, leaving our shoulders to take the full brunt of the workload with the added drag of your legs and feet angling towards the bottom of the pool. Fast swimmers recognize that a consistent, powerful kick keeps their body flat along the surface of the water, while also minimizing the additional drag that can be crushing to a swimmer’s propulsion. This is especially in the case of sprint freestylers, who aim to skip and hydroplane across the top of the water. Having a devastating kick is necessary to keep the shoulders up out of the water and attacking and rolling forward.

One reason swimmers avoid doing kick-centric work is that the propulsion that comes from kicking isn’t as intuitive as the results you get from pulling. When you try to pull harder you can see and feel the effects quite literally in front of your face. With kicking, on the other hand, the increase in velocity isn’t quite as noticeable as all the action is happening behind you. But the reality is plain as day:
You look at any elite swimmer, they have absolute powerhouse legs.  Michael Phelps could box squat 300 pounds for 20 reps. Ryan Lochte can underwater dolphin kick a long 50m in 23.49 seconds. Alexander Popov , probably the greatest sprint freestyler in history, could kick 50m with a kickboard in 27 seconds. Long course. (Click the names to watch their kick videos.)

You know the feeling well, whether it happened in a race, or more frequently in practice:
You’ll be blasting along, and inevitably you feel the effects of the effort, with your legs slowing from a 6-beat motor to a 2 beat stutter kick. Perhaps what is most noticeable is how quickly your stroke falls apart at this stage. Your entry gets sloppy, your hands start to slip during the catch and pull, and your legs feel like they are suddenly kicking through air. As your stroke falls apart, forward propulsion plummets. Having very fit and strong legs can help delay this inevitable collapse, and help you keep your stroke together long enough to power you to the wall with speed.
Record Board Refresh!
Ducks Dryland Workouts
Here's Dryland Routine #2 - Do 2-3 Times Weekly

Please modify to your strength and ability, change the reps, change the intensity. You can also start to alternate workout #1 with workout #2. Next week you will have 3 workouts to alternate. Good luck and remember progression and consistency is key. If you did two workouts last week try to up it to 3, if you did four reps of the Mountain Climbers last week, try five reps this week. Please send me a video (10 seconds or less) or a photo of you doing this workout, and I'll share it in a future newsletter!

Warm Up
2:00 Jumping Jacks
1:00 Mountain Climbers
Planks 2 x 1:00
10 Minutes Stretching ( use this video )

Work Sets
3 x 1:30 Squat/Thrust
4 x 1:00 Walk Out Push Ups (2 per walk out)
2:00 Push Ups - Form over speed
4 x 1:30 Core Rotations:
  • :30 each exercise Sit Ups, Jack Knives, Front Plank

10 Minute Stretch
Duck Spotlight
We have amazing swimmers on our team! We're excited to highlight a different Duck in each team newsletter. If you'd like to be featured, send in a picture and answer these questions. Email them to Coach at glenn.biller@glymca.org .
Meet Abbey Leach
1. Tell Us About Yourself (age, school, swim group, parent(s):
I'm 13 years old and in 7th grade at LGMS. I swim with the Mallard Duck group. My parents are Tony and Stephanie.

2. If you had a warning label, what would yours say?
Warning: I can't stop talking

3. What motivates you to work hard?
Achieving my goals

4. What is your proudest accomplishment?
Qualifying for Y and USA state

5. What makes you laugh the most?
Anything (literally)

6. If you could choose to do anything for a day, what would it be?
Swim with dolphins in the Bahamas 

7. What would you sing at Karaoke Night?
Call Me Maybe- Carly Rae Jepsen

8. If you could only eat one meal for the rest of your life, what would it be?
Sushi and Watermelon
9. How would your friends describe you?
Funny weird, nice & loud

10. If you were a super hero, what powers would you have?
Quote Of The Week
Questions About Team?

Contact Coach Glenn Biller at glenn.biller@glymca.org or 262-248-6211, ext. 23

Visit our website for team updates, practice schedules, meet info, & more.

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