30-Minute Workout to Improve Underwater Dolphin Kick

I kind of wish that we did 25 underwater off the blocks. We still have time. I'm ready. Today, we are working on underwater dolphin kick, and we're going to do a bunch of drills to develop that motion. So our warm up, we're going to go an easy 300 three length freestyle. One length, your choice of stroke. It's a 300 total. Let's get our watches going. My Zoom Pro app loaded up. Ready, go. Today's workout is all about developing the underwater dolphin kick. That is the fifth stroke, and it is the secret weapon of the fastest swimmers in the world. Who's feeling good in the rain? Yes. Hop out, hop out. So we're going to work on our streamline, but we're going to do our streamline burpee jumps on my go. You're going to start in the pushup position. You're going to be on the ground. I'm not going to be on the ground. On my go. I'm going to say, take your mark, hop, plant it, streamline up. Hop, hop. That's going to be awkward if that's not framed correctly. So the first drill we're going to do, we're going to slide in one at a time. We're going to push off the wall and streamline. We're going to go as far as we can just floating. We're not going to take any kicks. We're not going to take any strokes. We're going to add those in later. After we do off the push, we're going to go off the block. We're just going to float. Then we're going to start to add in the dolphin kicks. Streamline hold. Got an Olympian in lane one. Let's see if anyone can match it. So the next progression of this series is actually to do it from a streamline off the dive. So we're going to float off the dive as far as we can. We're just going to maximize our speed and momentum off the dive. Take your mark, hop. Look at Gisela and Adam floating out. There we go. Come on, come on, come on, come on. Ironman's still going. Go, go, go. That was good. We got about 18 meters. OK, we're going to do a little bit of a drill progression. So the first drill we're going to do, we're going to push off in our rocket solid streamline that we just developed. Once you get past the flags, you're going to go from a tight streamline. You're going to open up your hands and you're going to do a flow dolphin kick on the surface of the water. Really focus on keeping your eyes down and you're pressing down with your chest and your butt and your hips should pop out of the water on every kick. Ready? Go. So what you should feel when you're doing this flow drill is total body engagement. You're kicking both up and down. We're going to go another 25. Really focused on feeling it in both directions. Ready? Go. The next progression of this drill, you're going to push off the wall and streamline. You're going to separate your hands, but you're going to continue doing that motion underneath the surface of the water. So you want to be about one meter under and you're going to dolphin kick under the water to about halfway. At halfway, you're going to come up to the surface. You're going to continue the dolphin kick flow drill, just like we did before. This is the fourth 25 of this dolphin kick progression. So we're going to continue where the first half is going to be underwater and then the second half is above the water. But this one, I want a little bit more power on both the up and the down kick. First group. Ready? Go. And if you guys want more drills like this flow drill and anything else to get better at swimming, you got to check out the MySwimPro application. You can get a personalized coaching experience with custom intervals designed for your specific swimming level. Check it out. We are ready for the main set. We are going to apply this underwater dolphin kick off the wall to four 75 freestyle. The first 25, we're going to try and take two or three dolphin kicks off the wall. You're going to flip turn on the second 25. You're going to add one dolphin kick. And on the third 25, you're going to add another dolphin kick. Now, depending on your skill level, you might start at zero dolphin kicks on the first 25. You flip turn one and then two. If you're a more advanced swimmer, you might start with five dolphin kicks on the first 25, then go six and then seven on the final 25. We're going to do them on the two minute. Nice and easy streamlines off the wall. There we go. There we go. All right. Let's take a look at how these swimmers are progressing. We got Ayman in lane one and Kaylee in two, Taylor in three. I think they're saying they're going for six, seven, eight dolphin kicks off every wall. Let's see how they progress. Let's count Ayman's here in lane one. He gets the flip. One, two, three, four, five, six, seven, eight, nine, ten, eleven. That was the second 25. Let's see what he's got on the third 25. He went to the Olympics, right? So he should be good at this. Thirteen! Breaks the 15 meter mark, but it counts. Let's go, baby. Hop out, hop out. Last thing we do, hop out, hop out, hop out. That was easy. All right, the last thing we're going to do, we're going to apply it full circle. 25 as fast as you can go. Nail it off the dive, streamline, work the underwaters. Freestyle or butterfly to really work the underwaters. It's a 25 fast. We can use the whole pool. There's no one here. Let's just take the whole pool. Let's not forget about the streamline we just developed. Here we go. Step up. This is a 25 as fast as you can go. Take your mark. Hop! Follow him in, follow him in, Dan, follow him in, follow him in. Let's go. Let's go into the finish. Go, go, go, go, go, go, go. Let's go. Let's go. Let's go. Into the finish, into the finish. I am in with a lot of speed. It goes Adam, Gisela, Kaylee. There we go. So we are unfortunately out of time for today. So we're going to go a 25 freestyle, silent, swimming. Be as patient as we can. Still push off with a good streamline. And then we're going to listen to our strokes. We're trying not to make any noise. You got it, team. We just finished the workout. We got we got Nick over here. How'd it go? How'd it go? Oh, it was awesome. It was great. Started with a downpour. Got me in the mood. Nothing. It was great after that. How did our streamlines progress? Our streamlines were great. I have four dolphin kicks there in the middle of the 75. That's pretty good for me. Pretty good. I'm working on that dolphin kick and getting the motion going. It's good. Beautiful. Good work today. Thank you. Thank you, coach. Adam, how do we feel in that workout? It was good. I really needed to focus on my technique. I'm usually just pushing yardage. It's good to come back to the basics. Remember that streamline. See how far we can get off the wall. 2021 Olympian. How important is the streamline? Actually, the most important is the beginning of the race. So if you go ahead, you feel better. You feel like you get ahead of everybody. So you will be faster also. Not too bad. I love the underwater stuff. I kind of wish that we did 25 underwater off the blocks instead of a sprint. That would be fun. We still have time. I'm ready. Gisela wants in on this? I'm not going to win, but I'm going to. OK, sure. Get in there. All right. This is bonus material. This was not planned at all. They wanted a 25 underwater all out streamline. Let's put it all together. All right. Here we go. 25. Take your mark. Up. Let's see them go. Let's see them go into the pool. They're flying. Look at them go. They are flying. There it is. There it is. There it is. Nice. Good work. Good work. Kaylee's pushing. Kaylee's pushing. Adam wants it. Gisela wants it. Taylor's got it. Whoo. Nice work. Nice work. If you guys enjoyed this video, make sure you give it a big like. Subscribe and let me know what questions you have down below. If you haven't checked out the My Swim Pro app, what are you waiting for? Get it for iPhone, Android, get a personalized swim workout just for you and do drills just like we did. Catch you guys at the next one and happy swimming. Whoo.