4.5. Should I use my legs in a triathlon swim?

What do you think – does it make sense to kick in a triathlon swim? People often say no, and I agree – after all, there’s still biking and running to come, and the legs will get their workout later. A two-beat kick is ideal in most cases. But should we still train freestyle kicking? That could mean doing sets of 50s using just the legs, or with fins.

If you’re considering doing a triathlon, don’t skip leg training entirely – instead, ask yourself these three questions:

• Will wetsuits be allowed in the race?

If not, then yes, we must include leg work in regular swim training. That’s because the strain on the legs during a race is far greater than in training – partly due to adrenaline, which tricks us into overdoing it, and partly because the brain resists cold water by making your legs kick more even if you normally don’t use them much. This can be a real trap if your freestyle kick isn’t trained.

• Is it a sprint or long-distance triathlon?

If the race is short and we want to go all out, not just take part, then yes, we must include kicking in training. As we’ve said – even if their propulsion isn’t as strong as from the arms, kicking can be the deciding factor in a close race.

• Does a two-beat kick give me good body position, or do I need a six-beat kick to stay afloat?

If a two-beat kick isn’t possible because your legs drag like an anchor, then you won’t get away without six-beat kick sets. And those really do need to be trained. Include leg work in at least every other training session and you’ll notice your whole freestyle improving.