Underwater Kick Body Alignment Sets

Set 1

(6 rounds through)

Odd rounds, underwater dolphin kick on back; even rounds, underwater dolphin kick on front

• 2x wall kick, fast: 10 seconds on / 20 seconds off
• 6 fast underwater dolphin kicks, swim back to wall easy
• 30 seconds rest
• 2x vertical kick, fast: 10 seconds on / 20 seconds off
• 6 fast underwater dolphin kicks, swim back to wall easy
• 30 seconds rest

Purpose and Focus Points

This set helps you learn how to control your upper body while doing underwater dolphin kicks. You’ll practice this skill with wall kick and vertical kick. Focus on creating stability in your upper body during the drills, then transfer that skill to your underwater kicks.

Do everything with intensity so you can begin to develop these skills at speed. On the odd rounds, do the underwater kicks on your back; on the even rounds, do the underwater kicks on your front. This allows you to practice in both positions. You can adjust the number of underwater kicks up or down to suit your ability level.

Set 2

(4 rounds through)

30 seconds rest between repetitions

• 1x wall kick, fast: 10 seconds on / 20 seconds off
• 2 x 8 underwater dolphin kicks with arms across chest: first rep from a push, second rep back to the wall
• 2 x 25s choice: 6 underwater dolphin kicks and 2 stroke cycles, fast
• 1x wall kick, fast: 10 seconds on / 20 seconds off
• 2 x 8 underwater dolphin kicks with arms crossed behind head: first rep from a push, second rep back to the wall
• 2 x 25s choice: 6 underwater dolphin kicks and 2 stroke cycles, fast

Purpose and Focus Points

This set challenges your ability to maintain stability in your upper body and an effective body alignment under water.

You’ll start off by reinforcing these skills with wall kick. Doing underwater dolphin kick with your arms across your chest and behind your head significantly increases the challenge. Your goal is to stay in control as much as possible. Upon returning to regular underwater kick, you should feel like you’re more connected with your kick.

In this set, you’ll do underwater kicks with speed and then transition into swimming. Adjust the number of underwater kicks up or down to suit your ability level.

Set 3

(8 rounds through)

30 seconds rest between repetitions

• 4x vertical kick in streamlined position while holding a pull buoy, fast: 5 seconds on / 15 seconds off
• 2 x 8 underwater dolphin kicks in streamlined position while holding an object, fast: first rep from a push, second rep back to the wall
• 100 freestyle, four fast underwater dolphin kicks from each wall – slight descend 1–4 and 5–8

Purpose and Focus Points

This set features advanced drills and traditional swimming during which you can work on your skills.

Each round starts with vertical kick in streamlined position while holding an object. You must be locked in to do this well. Then you’ll do the same skill under water. Having worked on the skills, transition into repeated underwater dolphin kicks during the 100 freestyle.

Your kicks should always be fast, and you should descend the 100s. This will make doing the kick well progressively more difficult. Focus on execution. Adjust the number of underwater kicks up or down to suit your ability level.

Set 4

(3 rounds through)

45 seconds rest between repetitions

• 4x vertical kick in streamlined position while holding an object: 5 seconds on / 25 seconds off
• 3 x 25s: 10 underwater dolphin kicks, start small and get bigger, then easy swim to the wall
• 1 x 25 choice: 8 underwater dolphin kicks and then 3 stroke cycles, fast
• 4x vertical kick in streamlined position while holding a pull buoy: 5 seconds on / 25 seconds off
• 3 x 25s: 10 underwater dolphin kicks, start big and get smaller, then easy swim to the wall
• 1 x 25 choice: 8 underwater dolphin kicks and then 3 stroke cycles, fast

Purpose and Focus Points

This set forces you to swim fast while working on your kick range of motion.

Start off with short-blast efforts of vertical kick in streamlined position while holding an object. Your goal is to create stability. Then play with kick amplitude, working from big to small and small to big, to find the optimal kicking range of motion for you.

Throughout the set, you can apply these skills with some fast underwater dolphin kick while transitioning into surface swimming. Adjust the number of underwater kicks up or down to suit your ability level.

Set 5

(4 rounds through)

30 seconds rest between the underwater dolphin kicks and the 25s
45 seconds rest between the 50s
90 seconds rest between rounds

• 4 x 8 underwater dolphin kicks with clothing – odd rounds, wearing shorts; even rounds, wearing T-shirt, from a push and then swim back to the wall
• 2 x 25s swim with 6 underwater dolphin kicks with clothing, fast: odd rounds, shorts; even rounds, T-shirt
• 2 x 50s race pace with 6 underwater dolphin kicks

Purpose and Focus Points

During this set, focus on learning how to keep your resistance as low as possible while racing. You wear clothing on the initial parts of the set to help you better appreciate the impact of resistance on your kicking and swimming.

The set starts with some short underwater dolphin kick done with clothing. Then take the clothing off and let it rip during the 2 x 50s. You should be able to feel how you’re moving through the water and better able to make subtle adjustments to keep drag low. Adjust the number of underwater kicks up or down to suit your ability level.