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Ariana Kukors’s Favorite Butterfly Drill: Vertical Dolphin Kick

Ariana's favorite drill for training a powerful, fast butterfly kick is “vertical dolphin kicking.” Watch her demonstrate this drill in this video.

Laura Sogar’s Favorite Breaststroke Drill: Breast Arms, Flutter Kick

Swim Speed Strokes by Sheila Taormina SSST

Watch elite swimmer Laura Sogar demonstrate her favorite breaststroke drill in this video.

How to Get Rid of Leg Cramps During Freestyle Swimming Kick Sets

Swim Speed Workouts: Proper Freestyle Kicking Technique

We sometimes get questions from swimmers about leg cramps during kick sets. What causes them? More importantly, how do you get rid of them? Sheila Taormina gives this advice for avoiding cramps during kick sets.

Freestyle Swimming Core Strength: Timing, Rhythm, and Momentum

SSS freestyle catch

Your swimming tempo or stroke rate is as important as stroke count. A swimmer must strive to lower either of the two numbers without adversely affecting the over-all equation. Sheila discusses how timing can enable improvements in your swimming equation.

Freestyle Swimming Core Strength: Driving from the Hips

SSS Allison Schmidt hip

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive.

Serape Swimming: The Role of Core Strength in Freestyle Swimming Speed, Part II

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive. Here’s Part II of an overview of serape swimming.

Swim Speed Workouts: Streamline Kick on Back Drill Video

Swim Speed Workouts Streamline Kick on Back Drill Video SSW

The Streamline Kick on Back is three drills in one. You'll get immediate feedback on the streamline of your body. You'll build your core muscles. And you'll strengthen your kick.

Swim Speed Workouts: Serape Kicking Drill Video

Swim Speed Workouts Serape Kicking Drill Video SSW

In this video, David Morgan demonstrates the proper positioning for the Serape Kicking Drill.

Swim Speed Workouts: Freestyle Flutter Kick Drill Video

Swim Speed Workouts Freestyle Flutter Kick with Kickboard Drill Video SSW

This video is a simple demonstration of good freestyle flutter kicking technique using a kickboard. If you are prone to cramping during kick sets, take a look at this video and at these tips from Sheila Taormina on how to avoid kick set cramping.

How to Fix Leg Cramps During Swimming Kick Sets

Swim Speed Secrets kick sets SSS_kicking_600pw

Swim Speed Workouts Test Team member Chad L. wrote in last week after a long freestyle kick set to ask swim coach and 4-time Olympian Sheila Taormina what he could do to stop getting leg cramps. Sheila gave this advice for avoiding cramps during kick sets.

Swim Speed Secrets Drill: One-Arm Pull with Kickboard

Swim Speed Secrets One-Arm Pull with Kickboard Drill Video SSS

The One-Arm Pull with Kickboard is a variation on the One-Arm Drill that some swimmers find easier. Swimming with one arm at a time immediately reveals uneven strokes.

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