Let's count together. Count one when you bring your knees out. Count two as you push the water out and squeeze it in. Count three, four, five as you keep your legs close to each other and glide. As you may have noticed, we've connected the second and third steps to ensure we trap the water between our legs for the best propulsion.
One knee out. Two move the water. Three, four, five, glide. 1. 2. 3,4,5.
Start exploring this kick while holding it to the wall. Count your steps. Use your hip flexors during the first step. Hamstrings and glutes with the 2nd steps. Adductor muscles during the 3rd step. 1. 2. 3.
If you struggle to hold the wall and keep your legs up in a horizontal position, practice this drill with your upper body positioned above the water on the pool deck.
Move on to the next drill, where you do it with your head in the water while keeping your arms in front. 1. 2. 3,4,5. Trap the water between your legs during the 2nd step. Give yourself some time to glide after each kick. 1. 2. 3,4,5.
You can do the same drill with a kickboard—head in or out of the water. If you are swimming with your face out, your glides should be shorter. If you keep your face in, glide longer.