Episode 13 - how to improve my arm and leg kick timing in freestyle swimming

We've been asked by a lot of you lately following our recent RUclips LIVE streaming videos of Australian U18 Open Water Swimming Champion (see • Byron Kimber in an End... , what is it like to perform drills and stroke correction work in the Endless Pool, and if if you're lucky enough to have one, what is the best way to perform them.
These videos were shot originally for Endless Pools back in 2016, but have never featured on our channel. We hope you find them useful.
In this 13th episode (unlucky for some!), Swim Smooth Head Coach, Paul Newsome, discusses a great drill sequence to help improve coordination and timing between your arms and legs - you'll have a lot of fun with this one!
We'll be releasing 22 of these videos over the next 22 days during the coronavirus lockdown. The videos are short and sweet - around 90s to 5 minutes for most - and you'll be sure to pick up some useful points for your swimming.
For more help and advice with your stroke, plus dry-land workouts and over 1,000 training sessions, please check out www.swimsmooth...
We'd love to get your comments and feedback below and if you find the videos useful, please like and subscribe in the links above. Thank you and stay safe!

[@obliqueshockwave7387]

I think the video titled "Rotate Your Hips Before Applying Power" by Effortless Swimming could also explain the concept behind criss cross maneuver. Basically, as same side arm initiates the pull, the same side leg follows immediately with a kick, and at the same time, the opposite arm also enters the water; hence the criss cross.

[@jeremiebau]

Isn't the kick on one side supposed to occur at the same time as the catch on the same side ?

[@tdkage]

Yes, but I think he's mentioning when the right goes into the water(no catch), the left kicks. Which means, when left starts the catch, the left kicks.

[@alvargas5095]

If you observe closely, the catch and kick are occurring on one side. I think he is just saying that when the right hand enters, the catch and kick occur on the left side and vice versa. It's just another way of thinking about it.

[@jc10747]

At the 2:46 mark, you can see that both coordinating methods are in sync.
At first watch the paddle and the fin (great coaching idea, by the way). Hand enters (note how the full extension lets you “feel” that end point or check point) at the same time the opposite foot goes down (again, at the bottom of the kick stroke, you can feel that check point).
Now quickly follow the left (paddle) hand which is naturally moving through the stroke. In the vid you can clearly see that the left hand is in full “catch” position….defined here as being under the swimmer’s chin or shoulders…when the left foot (non fin) is doing its downbeat. As a bonus, you can also see how the left non-fin foot’s downbeat is also coordinated with the right (non paddle) entry.
So both coordinating “check points” systems are working at the same time.
But for learning the coordination, many swimmers benefit from targeting those “check points”…full hand/arm reach and full downbeat kick…together because those points seem more concrete because they’re at the end range of motion of the body parts.
Excellent video!