How To Improve Your Underwater Dolphin Kick + Free Workout

The fastest way to move through the water is with a perfect underwater dolphin kick in a tight streamline position. You should practice this every single time you push off the wall after starts and turns!
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Warm-Up:
1 x 200 Freestyle
2 x 50 Backstroke
Pre-Set:
4 x 75 Freestyle (10-15m Underwater Flow Drill)
Main Set (3x times):
1 x 100 Freestyle
2 x 50 Freestyle
Cool Down:
4 x 50 Freestyle
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About Fares Ksebati:
Fares is the Co-Founder and CEO of MySwimPro. He is an internationally recognized swim coach, American Swim Coaches Association Fellow and USA Triathlon certified coach. Fares is 3x U.S. Masters Swimming National Champion and competes internationally in pool and open water races. He is passionate about empowering people to reach their personal fitness and life goals! Follow him on social media: @FaresKsebati. Contact for business inquiries: [e-mail]

[@fksebati]

Underwater dolphin kick is the 5th stroke!! I was pretty happy to drop a :47 on the final 100 given the flow of the workout and where I'm at in training. Ideally I would have liked to see myself stay underwater longer (1-2 more kicks) and maintain a bit more power which would have resulted in a 45-46 range. Next time I do this workout, that's what I'll be shooting for! 🏁

[@fksebati]

@@msammon Great question! For the 100, I actually recommend people breath every 2 strokes or every 4 strokes (max). If this was a race and I was rested before a single 100, I'd probably be able to take less breaths and spend even more time underwater with more speed. Given it's inside a workout, this was all I could do. If you spend a lot of time underwater, you can't afford not to breath every two strokes and maintain high effort. The best freestyle swimmer in the world Caeleb Dressel breaths every two strokes (except for the finish) - watch here: kzbin.info/www/bejne/baiWZXp9n9F8eNE

[@SimplySammyK]

Hi hi Fares! I was wondering if there was any way to practice dolphin kicks on dry lad as well? Sorry if it sounds daft, I'm the self conscious type who wants it perfect first time round and I'd feel embarrassed to be seen failing in the pool. xD

[@fksebati]

@@SimplySammyK Hey Sam, work on core strength and stability. Specifically work the hamstrings, glutes, and lower back!

[@SimplySammyK]

@@fksebati will do!! Thank you for the response! 🤗

[@MrBraindead101]

Thanks for the video. Just what I need. Did you know thar, according to KZbin's auto generated subtitles, you're ceo of "my spoon pro" where we can watch the best "sewers" in the world. Made me laugh.

[@mariaotterson9998]

How do you do the dolphin kick??

[@SunOfTheSun44]

I do the dolphin kick and pretend I'm a mermaid.

[@gibbie63]

I do to!!! Only I pretend the top of my body is fish.

[@simpletonballsack]

Interesting how things quickly evolve. Three years ago the wisdom was "small knee angle" and now it's 90 degrees like Dressel because the extra drag is more than made up for with extra propulsion.

[@andrewdimas4334]

Diving for swiming

[@mrlynx68]

Can you do out of the water work-outs to help swimming?

[@fksebati]

Bunny Gal13 you bet. In the meantime, check out this video kzbin.info/www/bejne/p6C0n6aYm7J2m6s

[@librarymarketingbookclub]

so much fun and so much kicked my ass! one thing: no matter how i add it up, i'm only getting 1400, not 1600 yds/m... what am i doing wrong or what would be the other 200? I just added in a 2x100 free test set to practice the kicks off the wall which fit nicely, but if there is another 200 in there would be cool to know. thanks!

[@miketurany2082]

Holy smoke on the "F" ing water I have found my new swimming workout😎

[@FaresKsebati]

Hope you enjoy it, Mike! If you're looking for more fun workouts, check out the MySwimPro app at myswimpro.com/coach :)

[@fusillator]

Just a question, when doing underwater dolphin kick should I engage also the upper body or should I stay flat with the upperbody and move only the hips and legs. Thanks for the tips

[@fksebati]

Great question!! The power comes from the core - rib cage down through hips and to the feet. At the same time, the upper body (hands) start the 'feel' for the kick. If you watch the best swimmers in the world, their upper body is relatively stable but there is some noticeable arm movement. This is not intentional, it's just a by-product of the entire body being engaged. Hope that helps.

[@bobmcconn]

one of the most surprising aspects of aging..and losing 5" of torso...is that my dolphin kick (as opposed to flutter kick) has gotten MUCH less efficient and i realized a couple of weeks ago it was because I'd lost that extra length to generate the "whole body" wave.

[@heekomogwin]

I can’t dolphin kick worth a damn lol. Wish there was a way to practice this in private somewhere. Feel like a fool that doesn’t know what he is doing when other people are present lol, like they watching you do childish newb exercises 🙄. I need an endless pool to do drills in private so I can improve in swimming 🤷‍♂️

[@FaresKsebati]

Keep practicing! Remember, every swimmer at your pool had to start somewhere. They're just on a different part of the journey than you are!

[@heekomogwin]

Coco Ibn La Ahad lol i hear you! I pretty much gave up without the privacy. Now I just shoot off the wall dead still like a torpedo and start stroking when I slow down lmao. It’s decent enough to get 13 or 14 strokes per lap but dolphin kick could get me to 11 or 12 strokes per lap.

[@donatina1987]

My pool is super busy all the time and therefore no free lane is available... solutions?.

[@FaresKsebati]

Check out the blog we did on crowded pools! myswimpro.com/blog/2017/10/25/how-to-swim-in-a-crowded-pool/

[@simran6521]

Do workout in chains

[@ricey2455]

Hi. my name is Quan and I've been swimming for the past 6 years, right now I'm at the age of 13 about to be 14. My times are decent as (all times are 50 short coarse) my Butterfly time is 28.9. My Breaststroke time is a 31.34. and my Freestyle is 25.12. I qualify for Pro-Am but I'm hoping for tips to further improve my freestyle time as my underwaters are fairly good (I usually go to 10-yard mark) but after I make it there all the other swimmers are like at the 15-yard mark and they end up making 24's or 23's (some of the kids are 14 or 15) and well I want to be like them. Any tips? Thx

[@fksebati]

Nice! Good overview. It's going to happen in practice. Set a SMART goal to do a certain number of kicks off the wall underwater no matter what. Might be 3,4,5 whatever it is, make it realistic and stick with it. I also advise increasing the number kicks in workout per 25, meaning if it's a set of 75s, take 4 dolphin kicks off the first push, then 5 kicks off the second push, then 6 kicks off the third push. That will allow you to be more consistent in distance off the wall in workout and in meets. Good luck!

[@ricey2455]

@@fksebati Thank you

[@noobswimmer11]

You did faster than me 😭

[@brianodonnell1384]

Where is the free dolphin kick workout. ???

[@FaresKsebati]

Hi Brian! We go through the workout in the video, but it's also written out in the comments!

[@brianodonnell1384]

@@FaresKsebati Oh, ok thanks from Brian

[@lehitraot07]

Iron Man?

[@officialdiversity2459]

If only you guys would know how stupid I look trying to dolphin kick underwater I never understood how to do it so calmly but I’m glad I’m learning 💪🏾🤿🏊🏾‍♂️

[@FaresKsebati]

Progress, not perfection! Keep it up and happy swimming!