Developing a great underwater dolphin is something swimmers can work on every day.
Why Do It:
The "fifth stroke," underwater dolphin, is the separator between good and great swimmers. Incorporating this frequently into training is extremely beneficial to your performance.
How to Do It:
1. During any training session, drop the board and get into streamline.
2. Kick dolphin kick in this position for the duration of the set.
3. Keep your hands held tight and eyes as close to the surface as possible.
4. Try to keep your knees at, or below the surface.
How to Do It Really Well (the Fine Points):
Gaining speed during training is important. When performing this drill at top speed, grab some air and then submerge just under the surface. This allows you to go faster, as well as gain an understanding of how to control your depth in the water, and your ability to control your air. Being on your back also allows you to get as much air as you need.