OPEN WATER SWIMMING: 2-beat, 4-beat or 6-beat kick?

OPEN WATER SWIMMING: 2-beat, 4-beat or 6-beat kick?

The Role of an Efficient Kick in Open Water Swimming

Open water swimming is a demanding endurance sport that requires maximising efficiency through technique, energy conservation, and strategic pacing. Unlike pool swimming, where walls and turns provide brief moments of rest and a turbo boost, open water swimmers must maintain their rhythm for extended periods. This makes the kick pattern one of the key technical elements influencing efficiency and endurance.

Swimmers primarily use three kicking styles: the 2-beat kick, 4-beat kick, and 6-beat kick. Each has its advantages and drawbacks, depending on the distance, conditions, and the swimmer’s ability to sustain effort. Choosing the right kick pattern and executing it correctly is crucial for optimising endurance and minimising unnecessary energy expenditure.

The 2-beat kick is the most energy-efficient kicking style and is the preferred choice for many long-distance swimmers. In this pattern, the swimmer performs one kick per arm cycle, meaning each leg kicks once for every full stroke. This minimal kicking effort significantly reduces energy demand when compared with the other kicking patterns. Less muscle engagement means reduced metabolic demand, allowing for better endurance over long distances. The 2-beat kick naturally aligns with the arm strokes, promoting a smooth and stable body position. It allows swimmers to maintain a steady pace without prematurely fatiguing the legs.

However, since the legs contribute minimally to forward motion in this style, an inefficient kick—such as one that is mistimed, unbalanced, or lacks proper engagement—can disrupt the stroke and create unnecessary drag. Swimmers relying on a 2-beat kick must ensure their kick is well-timed and coordinated with their arms and torso rotation which are the primary sources of propulsion in order to maximise efficiency.

In high-intensity situations (such as finishing a race, bridging a gap, or overtaking), a 2-beat kick alone may not provide enough speed, requiring the swimmer to increase their kick tempo.

The 4-beat kick offers a compromise between the efficiency of 2-beat and the propulsion of 6-beat. In this pattern, swimmers use two kicks per arm cycle, alternating in a way that provides additional stability without excessive energy expenditure. The 4-beat kick generates more propulsion than the 2-beat while avoiding the full energy demand of a 6-beat kick. The additional kicks can help maintain a steady body position, particularly when swimming in rough water conditions. Suitable for both long-distance and middle-distance swimmers who need a moderate level of propulsion without excessive fatigue. While not as exhausting as the 6-beat kick, the 4-beat kick still requires more effort than the 2-beat. It can be tricky to maintain a consistent rhythm, especially for swimmers transitioning from a 2-beat or 6-beat kick. Swimmers using this pattern should ensure that each kick is well-integrated into their stroke rather than an unnecessary addition.

The 6-beat kick is the most intensive kicking pattern, involving three kicks per arm cycle (six kicks per full stroke). This pattern is commonly used by sprinters and middle-distance swimmers who require maximum speed.The 6-beat kick provides continuous propulsion, ensuring high speeds. Useful for short bursts of speed, such as at the start, finish, or when overtaking a competitor. The rapid leg movement minimises drag and enhances streamline efficiency.

The 6-beat kick demands significant energy, making it difficult to sustain over long distances. The constant engagement of large leg muscles leads to faster fatigue and higher oxygen consumption. Most endurance swimmers avoid this kick due to its high metabolic cost.

The Importance of an Efficient Kick

Regardless of the chosen kick pattern, efficiency is key! Good coordination between the kick and arm movement is essential for maintaining balance and efficiency in the water. A well-timed, well-executed kick helps counterbalance the arm stroke, preventing excessive rotation and maintaining a streamlined position.

An ineffective or mistimed kick—whether too forceful, too weak, or lacking coordination—can disrupt balance, increase drag, and waste energy.

Key principles for an efficient kick include:

• Opposite leg kick to counterbalance arm entry – When the right arm enters the water, the left leg should kick to counteract the rotational force and keep the body stable. This principle applies to all kicking patterns but is especially critical in the 2-beat and 4-beat kicks.

• Synchronization with core rotation – Efficient swimmers use a combination of their kick, arm stroke, and core rotation to generate forward momentum. A properly engaged kick should assist with body rotation, not act as a separate movement.
  

• Adaptation to conditions – In rough water, a slightly stronger kick may be necessary to maintain balance and control. In calm conditions, a lighter, more relaxed kick is often sufficient to conserve energy.
  

Why an Efficient Kick Matters for Open Water Swimmers

While the 2-beat kick is generally the best choice for long-distance open water swimming, some swimmers may find a 4-beat kick more comfortable, especially in challenging conditions. The 6-beat kick, while effective for short bursts, is rarely sustainable over long distances and is best reserved for specific tactical moments rather than continuous use.

An inefficient or poorly executed kick can negatively impact performance by increasing energy demand and creating unnecessary drag. Swimmers should focus on refining their kick technique to ensure they are using their energy effectively.

Choosing the Right Kick Pattern

Factors influencing the best kick pattern for an individual swimmer include:

• Your natural endurance and leg strength

• Swim distance and intensity

• Water conditions (waves, currents, temperature, etc.)

• Your stroke technique and body position

Experimenting with different kick patterns in training is crucial to finding the most efficient and sustainable approach. The key is not just finding the right rhythm but executing it properly to maximise propulsion while minimising energy expenditure.

Final Thoughts

Open water swimming is as much about strategy as it is about endurance. Choosing the right kick pattern plays a crucial role in energy management and overall performance. Regardless of the kick pattern used, proper coordination between the kick and arm stroke is essential for maintaining stability, balance, and a streamlined body position. Kicking drills should be included in your swim training - The phrase "I don't need to practice my kick as a triathlete" is a very common misconception!

By focusing on an efficient and well-timed kick, swimmers can conserve energy, reduce drag, and improve endurance—ultimately leading to better performance in open water swimming. Refining and experimenting with technique, swimmers can optimise their efficiency and performance. GIVEITATRI gets you 20% off www.blueseventy.co.uk Sale items not included!