ONE Swim Training: Train Savage – BR Kick Muscles

by SwimSwam Partner Content Off

January 29th, 2021 Drill of the Month

Courtesy:, a SwimmersBest brand.


Definition: A set designed to get MAXIMUM effort out of each of your swimmers as well as connecting dryland movements to water movements

This Train Savage is brought to you by: Eric Snell and Bethany Tilson 

Eric and Bethany are the creators of the Train Savage Method. Using swim specific dryland movements before swimming can make the swimmer focus on the muscles that are engaged in the stroke/kick/race. By adding these Swim Specific movements they are also building swim specific muscles while keeping good technique AND getting cardio in the set.

The goal of this circuit is to build the BR Kick muscles. BR Kick is one of the hardest things to fit into practice. This is one way to actually make the muscles burn in a short period of time and also keep a high quality kick. Each of the exercises in this circuit activates some of the BR Kick muscles.

Exercises:  Side Lunges / Single Leg BR Kick / 50 Eggbeater for time

Purpose:  Leg Muscles

Swim-Specific:  BR Kick Muscles

Exercises Explained:

Side Lunges

Beginner: Step out to the side and lunge

Intermediate: One leg in the ONE Suspension System, slide leg out while lunging down




Advanced: One leg in the ONE Suspension System and Weight Belt on Waist, slide leg out while lunging down

Single Leg BR Kick

Beginner: Lighter cord, kick and switch legs

Intermediate: Black cord

Advanced: Black Cord, Ankle Weights ( )


ONE Suspension System

  • With the foot in the stirrup, do a side lunge. We have swimmers hold onto the strap for extra stability. Some things you can do to make this harder is: add a Weight Belt [Weight Belts – ONE Swim (], or a med ball of any weight.

Short Stretch Cord and Handle

  • One foot in the handle and bend over to mimic the BR Kick. The Resistance Cord will allow the swimmer to focus on kicking all the way to the end.

About the Authors: Eric Snell and Bethany Tilson

Eric and Bethany coach the SeaWolves in Georgia. Their focus is to create training methods and products to increase the swimmers growth and technique in tandem.Their free training platforms can be found ONE Swim has helped thousands of coaches across the world with innovative solutions to swim training. They continue to push the envelope on training with out of the box approaches to get the most training out of a limited time. 


ABOUT ONESWIM.COM, A SWIMMERSBEST BRAND is leading the way for the future of swim training equipment.  The company offers a broad range of solutions for improving stroke technique, kick technique, and breathing technique.   They provide swimmers, coaches, and teams with the tools they need to balance technique training with conditioning training.  By combining the best drills with the best tools, the SwimmersBest products give swimmers instant tactile feedback so they can adjust their technique efficiently.   The old way of having coaches constantly remind swimmers of their individual problems has proven to offer very little improvement in technique.  All SwimmersBest products are designed to constantly ‘talk to the swimmers’ so they can feel the problems and make corrections.   This unique approach means the swimmers are given negative feedback for incorrect stroke technique, which compels the swimmers to quickly correct the problem on their own. With a constant flow of new innovative product designs, SwimmersBest is a company that will continue to deliver solutions you need.





SWIMMERSBEST INSTAGRAM / SwimmersBest is a SwimSwam partner.

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