Let’s face it.  Most of us do not have a very strong kick.  Unless you were fortunate enough to be a swimmer at a young age, we just don't have that power in our kick. To improve your swim stroke having an adequate kick will help drastically.
 
Many triathletes just don’t have a swimming background and have that “runners” kick.  Mostly it comes from have overly tight ankles and minimum flexibility in the ankles.  Ankle flexibility is a critical component to swimming.  Ankle flexibility just doesn’t happen overnight.  The more flexibility you have in your ankles the more you can point your toes and therefore your feet act more like fins during the kick. I remember when I first started swimming, I felt like I couldn’t move forward when doing kick sets.  It would take 2 minutes or more to get across a 25-meter pool.    
 
Here are several methods to improve your flexibility and ultimately your freestyle stroke:
 
1. Vertical Kicking. This is a very useful drill.  Get in the deep end of the pool, cross your arms, and kick in place in a vertical position pointing your toes and keeping your chin above the surface of the water.  Get your power from your quads and hips on this drill.  Every 15 seconds rotate 90 degrees to the right and then left back to your starting point.  Use only your feet to rotate your body.
 
2. Use fins. I am a big proponent of using fins during drills and kick sets, but not during the main set unless it is in your training plan.  Use the shorter training fins such as Zoomers, avoid using the long snorkeling/scuba diving style fins.  Fins will naturally increase your ankle flexibility, allow you to do swimming drills with ease, and strengthen the correct leg muscles you need to kick.  Remember your power comes from your quads and hips on your kick. 
 
3. Stretch. Here are two options to stretch your ankles.

• In a seated position, take one leg and bring it out in front of you. Extend your feet and push your toes toward the ground. Hold for about 15-20 seconds, repeat with other foot. You can do this several times a day.  The goal would be to sit flat on the floor and touch your toes to the ground.

• ***CAUTION: If you have knee issued do not do this stretch. Get on your knees and point your toes behind you so that the arch and sole of your foot are facing up. Now sit down on your heels, pushing the top of our foot to the ground.  If you don't feel the stretch, then lean back on your toes to create a better stretch.

 
If it comes easily for you, try and hold it for a good 2-3 minutes. Focus on keeping from your knee down to your big toes flat on the ground. If you can make it through 3 minutes, then you are doing great! If not, we have some work to do.
 
Stretch your ankles every day and increase your stretching time.  Record your time you can hold the stretch.  Each week increase the length of stretching time.  With a little effort work toward holding this stretch for up to 2-minutes at a time.  It will make your kick more powerful.
 
Remember as a triathlete you do not need a super kick to have a great race.  Your kick is mainly for stability and body rotation.  Have patience and stick with these drills and your will improve you kick.

For the longest time I have been told that static stretching was the best way to warm-up prior to a workout.  However, over the years I have been taught that dynamic stretching is the most affective way to warm up prior to exercise in order to maximize performance and reduce injury.
 
I have come to notice that I would almost always do a dynamic stretching warm up prior to races without even realizing it, but almost never prior to a training workout.  Your warm-up will have a direct affect on your ability to perform at maximum ability.  A dynamic warm-up plays a major role in maximizing your performance levels and should be a key part of your pre-workout routine.
 
What is dynamic stretching?  Dynamic stretching are continuous movements of muscles that bring forth a stretch but are not held in the end or extended position.
 
 Key benefits of dynamic stretching versus static stretching:
1. The purpose of warming up is to prepare your muscles for you exercise routine. Dynamic stretching will increase your muscles core temperature and prepare them for the activity that lies ahead.  In contrary if you do static stretching, the muscle core temperature drops. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.
 
2: Dynamic stretching will prepare your muscles in a sport specific way. While static stretching warm up may loosen up the muscles, it has no relevance to what you are actually about to perform. Whether you are preparing swim, bike or run.  Your body needs to be prepared for the intensity of whatever workout is ahead. Warming up with dynamic stretching will prepare your body for the different types of movement that your body is about to endure.
 
3: Dynamic stretching gets you mentally and physically prepared for the exercise ahead. A static stretching warm up is more relaxing and is usually best done after your exercise routine.
 
4:  Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximize your movements due to the increase in flexibility of your joints.  If you combine dynamic stretching and static stretching at the end of your exercise routine will greatly reduce injury and increase flexibility.
 
It is clear that dynamic stretching as part of your pre-workout routine will greatly enhance your workout and should become part of your workout routine.
 
Several examples of exercises to do as part of your dynamic workout prior to a run should include some variation of:
 
-Walking Drills

• Knee to Chest
• Lunge with a twist
• Hip Rotation
• Straight leg kick
• Arm Circles

 
-Running Drills

• Butt Kicks
• High Knees
• Skip
• Carioca
• Speed drills or cadence drill
• Bounding

 
There are little hundreds if not thousands of dynamic stretching exercises you can do to prepare yourself for your workout.  Don’t find yourself stuck on doing the same routine day in and day out.  Create a variation to your dynamic stretching warm-up that targets the exercise that is about to be performed.