To have a great second kick, there’s three things that you need, the first is you need to think about bending your knees. For someone like me, who didn’t kick a second kick in her Butterfly, I needed to make sure that my knees and my heels are coming up to my bum so I was setting up for a proper second kick. So that’s depicted by this picture right here. The second part is you want to make sure you have that continuous kick tempo, so the kick never stops. One of the main things I like about this picture here, as you can see on the right hand side, how this swimmers feet are A, separated, and B, nothing is happening. When you kick down or you kick up, there’s going to be a transition period between the Up Kick and the Down Kick or the Down Kick and the Up Kick, but the goal is to minimize that transition as much as possible and make sure that you’re quick through the transition. To continue on this kick tempo, you don’t want to see a pause or a lag on the legs because that’s going to mess up the timing as the organs are still cycling through.
So the reason I call it a metronome is, a metronome for anyone who plays a musical instrument, is something that keeps a consistent beat, which is essentially like a tempo trainer. If you use one of those when you’re swimming, that tempo trainer is really important because it sets the pace. If you’re continuously kicking but all of a sudden you just take a pause, your arms are not necessarily going to be like oh, wait a second, we need to delay, especially if they’re throwing forward and recovery. You’re going to end up like kind of getting out of sync with what your legs are doing versus what your arms are doing which is going to give us some of the common problems that we see in the Butterfly stroke. So, the very last part of it is the second kick happens as I said, kind of like right in line with belly button. So the elbows are going to be at maximum flexion and you’re going to be kicking down at this point and you’re pushing through the last part of your pull while kicking down at the same time, which gives you a ton of speed to move forward because the last part of the pull is responsible for most of the pulls propulsion. Finally, you couple that with the Down Kick of a Dolphin Kick which we’ve already talked about is huge from a speed generating perspective that’s what allows the swimmer to get through the recovery looking nice.