This week at swimgym CORE STRENGTH

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

Struggling to swim faster for longer? Get lower back pains from swimming? Want to improve your technique and swim more efficient? Core training can be the answer to it all. There is no better time than now to work on your core strength. And to fully convince you, we have some reasons why a str...

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Skills & drills Streamline Flutter Kick

The streamline kick helps you focus on keeping your core engaged while kicking. Kick on your stomach with your arms in a streamline in front of you. The rapid movement of your kick can cause instability in your upper body, which causes resistance and loss of power.

How to do it 

  • Use a snorkel and start kicking in a streamline position

  • Place your hands on top of each other, lock your head in between your arms and engage your core by pulling in your belly button

  • Stretch out your upper body as much as possible

  • Look straight down the bottom of the pool and start to kick

Focus points 

  • Stretch your upper body while kicking and pull in your belly button to engage your core

  • Keep your shoulder still and face down during the kick

  • Breathe easily through the snorkel

Coach tip

The streamline kick is a basic drill that helps you to maintain your streamline while swimming. Put on fins to speed things up and alternate this drill with swimming freestyle.




Pace the distances with an even effort. The second part of the distance has to be swum as fast as the first part of the distance. Focus on the catch in the first half and the push-out in the second half. That will do the trick!

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