Which freestyle kick pattern should you use in a triathlon (2-beat, 4-beat or 6-beat kick)?

Which freestyle kick pattern should you use in a triathlon (2-beat, 4-beat or 6-beat kick)?
Many triathletes wonder how hard they should use their freestyle kick in a triathlon. A strong kick consumes a lot of oxygen and at the same time contributes relatively little to propulsion. So which freestyle kick pattern should you use in a triathlon?

We recommend triathletes to swim with a two-beat kick. With this technique, each arm stroke is accompanied by one short kick. This helps to support the body rotation and at the same time prevents the legs from sinking. As a result, all the energy can be used for the arm stroke while the legs stay fresh for the subsequent bike and run course.

Even world record swimmers like Katie Ledecky or Gregorio Paltrinieri rely on a two-beat kick for distances of 800 meters and more. And they don’t need their legs for two other disciplines after swimming like triathletes. Additionally, in many triathlon competitions neoprene suits are allowed which already supports the body position well.

As a triathlete, one often experiences the situation in the swimming pool that the legs are tired from the other two disciplines. Instead of training with heavy legs resulting in a bad body position and a bad swimming style, we recommend using a pull buoy and focusing entirely on your arm stroke.

Are you looking for a training app that helps you swim faster? Then check out the Swim Coach App.

Our articles on swimming training in triathlon:

How to swim faster in a sprint triathlon?

How to swim faster in an Olympic triathlon?

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