TODAY WE'LL LEARN VERTICAL KICKING (VK):
This is a kicking drill in a vertical position. Go to a section of the pool that's over your head in depth. Place one hand over the other on your chest and start kicking to hold your head at the surface, with your mouth and nose out of the water. Keep your back and head position straight up and down; don't lean forward. Kick mainly from the hips, let your knees yield slightly to the pressure of the water, and keep your ankles loose. Keep your kick small and rapid. Kick in this manner for 15 seconds, then rest (hold the lane rope or side) for 15 seconds. Start with small doses of this drill, perhaps six repetitions of 15 seconds of kicking (6 x :15), following each with :15 rest (:15R). After you gain confidence, add more repetitions. You can increase the difficulty and training value by holding your hands just above the water or on top of your head during the kicking. If you find that this drill is impossible to survive as described, wear flippers for a few days, then begin to wean yourself from them.
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