Lissa Latella September 13, 2018 ironman, swim drills, swimming, triathlon, workout motivation Raise Your Hand if You've Ever heard of UpKick... Lissa Latella September 13, 2018 ironman, swim drills, swimming, triathlon, workout motivation Your freestyle kick is made up of two parts: your upkick, and your downkick. Both of these parts need to be focused one with the same amount of energy in order to keep your hips and legs from sinking.