In this episode, we’re kicking things off (pun intended but not really) with the one part of freestyle everyone loves to ignore: your legs. That’s right—your lazy, sinking, drag-inducing legs.

We’re talking all things kick: why “saving your legs for the bike” is a myth that needs to die, how your pelvis and core are running the show (literally), and why squeezing your thighs together like you’re trying to crush a watermelon might be the best swimming advice you’ve never heard.

There’s also a deep dive into anatomy, dysfunction, Ricky Ricardo’s bongo drums, and why kickboards are basically flotation devices for denial. If your kick is more chaos than coordination—or you just want to understand how to stop fighting the water—this one’s worth a listen.

Sponsor

🏊‍♂️ Big thanks to SwimBox – where your swimming gets better and no one judges your feet. 👉 https://www.theswimbox.com

 

SUPPORT OUR STUFF

🫁 Breathe Better, Race Stronger Take the Freestyle Breathing Course: 👉 triswimcoach.com/tri-swim-breathing

🥇 Tri Swim Success Program Go from “I hate swimming” to “I get it now”: 👉 triswimcoach.com/tri-swim-program4

Let's get into it! 

0:00 – Solo Again, Let’s Talk Legs Just me today. Don’t worry, I’m not going to tell you to not kick.

2:45 – The Total Immersion Hangover Why the “save your legs” myth still haunts triathletes everywhere.

5:20 – Your Legs Are Like Swinging Arms… But Underwater What running and swimming actually have in common—and why dragging your legs is a choice.

7:50 – Kicking ≠ Power, It = Posture How kicking helps with balance and body position (not propulsion).

10:40 – The Deep Kick Drag Trap If your legs go lower than your pelvis… congrats, you’re slowing down.

13:30 – Think “Upkick,” Not Downkick A weird but super effective shift that changes everything.

16:10 – Try This Drill Standing in the Shallow End A quick hand bounce test that’ll blow your mind (and your calves).

19:05 – Vertical Propulsion & Why Your Kick Doesn’t Push You Forward Hard truths about where your power really comes from.

21:40 – Hip Mobility vs. Back Pain How tight hips sneakily recruit your low back—and why that’s a problem.

25:10 – Runners, Cyclists & The Great Abductor Mistake You’re strong—but your kick is suffering for it.

27:45 – Inner Thighs FTW How activating your adductors lights up your core and helps your legs float.

31:15 – Hydrodynamics vs. Real Life Bodies Why “perfectly straight legs” work on paper—but not in reality.

34:00 – Knee Bending Rules (Yes, You Can Bend It… Sometimes) The difference between efficient flexion and drag-city dysfunction.

37:20 – Ankle Angle, Toe Touches & Foot Fails Why you might cramp, and how to fix your feet while avoiding self-inflicted pain.

41:10 – The Pomeranian Kick Small, snappy, and stylish—channel your inner tiny dog.

44:00 – Slow Arms, Fast Feet Drill (aka the 12-10-8-6-4) One of my favorite drills to build coordination without blowing up your heart rate.

47:25 – Kick on Your Side (Yes, It’s Harder. Yes, It’s Better.) Deeper water = deeper challenge. Here’s why it pays off.

50:00 – The Kickboard Conspiracy Why it’s time to break up with your kickboard (unless you’re brand new).

52:30 – Dysfunctional Core? Check the Pelvis. How kick issues often point back to posture, pelvis control, and rotation mechanics.

56:00 – Why Pilates Actually Works for Swimmers Stronger hips = better posture = no more spaghetti legs.

59:30 – One Giant Kick ≠ Rotation Why trying to flip your body with one big leg whip is not the move.

1:01:40 – The Bongo Drum Visualization A strange but surprisingly effective way to feel your kick through rotation.

1:04:15 – Kick Timing, Core Sync, and Snorkel Work Bring it all together: side kicks, snorkel drills, and real-world integration.

1:07:00 – Everyone Can Improve Their Kick Yes, even you. Even if it takes a year. It’s worth it.

1:09:30 – Final Thoughts & DM Me If Your Legs Are Offended Let’s stop ignoring the kick. Ask questions, be curious, and keep kicking.