Begin by facing the swim current with both hands holding on to the grab rail. Begin the flutter kicks by lifting your feet off the floor. Start kicking by initiating the kicks from the hips, and not the knees. Now kick as fast as you can. For the second exercise, the Scissor Kicks, change the hand placement by placing one hand on the grab rail, and the other hand on the side of the pool. Begin kicking side to side, initiating the movement from the hips and not the knees. These kicks should be long sweeps.