Body dolphin — start position
Start
Body dolphin — end position
End

Pool / Drill / Beginner

Body dolphin

Undulating through the water with the arms at your sides. It teaches the wave that starts at the chest, which powers the butterfly kick.

Dose
6 × 15 m
Rest
30 s

How to do it

  1. Push off face down with the arms along the body.
  2. Press the chest down, then let the hips rise, and follow through with the legs.
  3. Surface to breathe every few waves and keep going.

Tips

  • The wave starts in the chest, not the knees.
  • Keep the head in line with the spine, eyes down.

Good for

Open in the app