Freestyle with a dolphin kick

There are 4 good reasons for this drill to exist.

  • It teaches a swimmer when to kick when performing a two beat kick.
  • It helps a swimmer keep their legs together when not kicking. It’s impossible to do a scissor kick if doing this drill correctly.
  • It can “turn on the light” about what full body power production feels like.
  • It teaches the last piece of the puzzle regarding how to keep the legs high in the water without doing constant flutter kick.

Do as regular a freestyle as possible with the upper body, but do one dolphin kick starting at the abs like normal for every freestyle stroke taken. The hips will still roll side to side as when doing freestyle but not quite as much. The hips will also move up and down as is required when doing dolphin kick, but again, not as much. It is up to the swimmer to time the power phase of the dolphin kick (the downward motion of the lower leg) when it “makes the most sense” in the stroke cycle. Most people will finish their kick (make the ker-plunk or splash) roughly when the arm is entering and extending in the water. This drill should be done at a slower turnover than your regular freestyle stroke and followed up with some regular freestyle practicing the two beat kick with one foot kicking down at the same time when you previously did a dolphin kick. Generally the foot you kick down with is on the same side as the arm that is entering the water, but there can be differences in both which foot is used and exactly when the kick occurs.