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All Strokes – Monofin Sprints

Sure, we all know the FINIS Foil Monofin is great for training the underwater dolphin, but there’s another great use for it as well.

Why Do It:
With the use of the monofin, the entire body has no choice but to be integrated into the body-dolphin movement.  Learning this is essential for the higher levels of the sport.

How to Do It:
1.  Put on the monofin and try sprinting some butterfly.  The monofin will slow the rhythm a bit because of increased surface area you have to push through the water.  Try to get your arms going as fast as you can by demanding the body help push the monofin through.
2.  Now try some sprint freestyle, Michael Klim style, with dolphin kick legs and fast arms.
3.  Now give breaststroke a shot, but make sure you’re taking only one kick per armstroke.  Some swimmers like to throw in 2 kicks, and this changes the intensity you’re going for.

How to Do It Really Well (the Fine Points):
We don’t want backstroke to be left out, so make sure you throw in some 360° dolphin rotation, or some dolphin on the back.  For the rest of the strokes, just be intense.