The Kick And Swimming For Triathletes

What do most triathletes get wrong when it comes to their swim kick, and why?

Many triathletes either kick too much and waste energy, or barely kick at all because they believe they should save their legs for the bike and run. Another common problem is kicking mainly from the knees, which creates drag without producing much propulsion. An effective freestyle kick begins at the hips, with relaxed knees, loose ankles and relatively small movements. These mistakes often develop because triathletes focus primarily on upper-body propulsion or try to copy the reduced kick rate of experienced distance swimmers without first developing the technique and body position that make it effective. Stiff ankles can be an issue for triathlete and their kick. Foot position is important and we want your feet long and near the surface, pointed toes and providing good rhythm and balance.

Why is the swim kick so important for stability and rotation?

For a triathlete, the kick is not only about propulsion. It helps keep the hips and legs near the surface, reduces drag and provides a stable platform for the upper body. It also supports the timing of body rotation and connects the movement of the hips, torso and arms. When the kick is poorly timed—or absent altogether—the body can become less stable, the legs may move from side to side, and breathing and arm recovery can become less efficient.

Should triathletes kick when swimming? Do you encourage this with your athletes?

Yes, triathletes should kick, although they do not usually need the large, powerful kick used by a sprint swimmer. I encourage athletes to develop a compact, relaxed and sustainable kick that supports their body position, balance and stroke rhythm without creating unnecessary fatigue. We practice kick technique in training so athletes have control over it. They may use a light kick during steady swimming and increase it when accelerating, navigating congested water, approaching a buoy or finishing strongly. The aim is not to exhaust the legs—it is to make the entire stroke more stable and efficient. In times when we need to sight higher in open water, get through currents and through congested areas like turn buoys it’s good to have a strong kick.