Underwater dolphin kick — start position
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Underwater dolphin kick — end position
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Pool / Drill / Advanced

Underwater dolphin kick

Dolphin kick in a tight streamline under the water after each push-off. The underwater phase is the fastest part of a race for most swimmers.

Dose
8 × 15 m underwater, easy swim back
Rest
30 s

How to do it

  1. Push off the wall in a tight streamline, arms squeezing the ears, hands stacked.
  2. Start a fast, small dolphin kick from the chest down through the hips and feet.
  3. Kick 15 m under the water, then surface and swim easy to the wall.

Tips

  • Small and fast beats big and slow.
  • Never do breath-hold work alone or with repeated hyperventilation; stop at the first urge to breathe.

Good for

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