Underwater Dolphin Kick 25s with Fins
A 3800 m advanced kick session that trains dolphin kick on the back, at the surface and under water with fins, then uses it off every wall.
- Duration
- 1 h 33 minestimated
- Distance
- 3,800 m
- Effort
- 96
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 600 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upRecovery Kick, easy, fins optional | 100 m | 60-78% CSS pace |
| 4.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Fins, dolphin kick on your back | 50 m | 75-90% CSS pace |
| 5.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic Fins, underwater dolphin 10 m, then swim | 25 m | 90-110% CSS pace |
| 6.2 | Rest | 30 s | |
| 8 ×Repeat these steps | |||
| 7.1 | IntervalAnaerobic Fins, fast dolphin kick at the surface | 25 m | 90-110% CSS pace |
| 7.2 | Rest | 30 s | |
| 8 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Freestyle, 3 dolphin kicks off each wall | 200 m | 85-92% CSS pace |
| 8.2 | Rest | 20 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Underwater dolphin kick after each push-off is fast swimming that many adult swimmers skip. A few strong kicks in a tight streamline carry you past the point where a surface stroke would start, and in a 25 m pool that adds up over a long set. Fins make it easier to learn the wave from the chest to the feet and let you feel the speed.
The session builds the kick in steps. Dolphin kick on the back in streamline comes first, then short 25s where you kick under water for about 10 m before breaking out into easy swimming, then fast dolphin at the surface. The aerobic 200s afterwards ask for three dolphin kicks off every wall without fins.
Never hold your breath to the point of discomfort, and do not do underwater work alone. Break out well before 15 m, which is also the limit in competition.
Tips
- Keep the kick small and fast under water, a big wave slows you down.
- Exhale slowly through the nose during the underwater part.
- Squeeze the arms over the ears so the streamline stays tight.
Good forPoolMasters swimming
Season phaseBuildPeak