The Two Beat Kick
The two beat kick is the most efficient kick for distance swimming for most people. It emphasises propulsion from the core and connecting the whole body when swimming.
But what is it?
One kick per stroke. Right arm spears left leg kicks and vice versa. Super efficient, emphasising propulsion from the core rather than trying to generate thrust through kicking the legs up and down. The most important hing is that, like the catch, to be truly effective it needs to be connected to the weight shift.
Historically some great distance swimmers have used the Two Beat Kick: Janet Evans is the greatest female distance swimmer of all time. Her world records at 400, 800 and 1500 metres stood for 19 years. Sun Yang holds world records in 800 and 1500 metres using a two beat kick for most of the race. Rio Olympic gold medal winner Gregorio Paltrinieri and holder of the short course world record time for 1500m uses the two beat kick as does Australian Mack Horton. Katie Ledecky uses a hybrid version; the 4 beat kick was is effectively a two beat kick on one said and a six beat on the other.
The clips below shows how it looks at a high tempo and the second at a more leisurely pace. It's a completely natural movement for the leg to act as a counter balance to the hip rotation and assists in driving the body forwards with the weight shift.
But what is it?
One kick per stroke. Right arm spears left leg kicks and vice versa. Super efficient, emphasising propulsion from the core rather than trying to generate thrust through kicking the legs up and down. The most important hing is that, like the catch, to be truly effective it needs to be connected to the weight shift.
Historically some great distance swimmers have used the Two Beat Kick: Janet Evans is the greatest female distance swimmer of all time. Her world records at 400, 800 and 1500 metres stood for 19 years. Sun Yang holds world records in 800 and 1500 metres using a two beat kick for most of the race. Rio Olympic gold medal winner Gregorio Paltrinieri and holder of the short course world record time for 1500m uses the two beat kick as does Australian Mack Horton. Katie Ledecky uses a hybrid version; the 4 beat kick was is effectively a two beat kick on one said and a six beat on the other.
The clips below shows how it looks at a high tempo and the second at a more leisurely pace. It's a completely natural movement for the leg to act as a counter balance to the hip rotation and assists in driving the body forwards with the weight shift.
Two Beat Kick from James Ewart on Vimeo.
"Hi James,
Just wanted to say a MASSIVE thank you for your Total Immersion coaching. Having started doing triathlons only last year my weakest discipline was the swim and my best time for 1500m was 37 mins. After our three sessions, and a bit of practice, I did the Windsor Olympic Tri in June with a swim time of just under 31 mins - a massive improvement! Still some way to go, but the efficiency of how you have got me swimming is fantastic. Thank you!"
Paul M - London
Just wanted to say a MASSIVE thank you for your Total Immersion coaching. Having started doing triathlons only last year my weakest discipline was the swim and my best time for 1500m was 37 mins. After our three sessions, and a bit of practice, I did the Windsor Olympic Tri in June with a swim time of just under 31 mins - a massive improvement! Still some way to go, but the efficiency of how you have got me swimming is fantastic. Thank you!"
Paul M - London