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Main Set Monday – Dolphins

Working on better dolphin kicks is always a good idea.  Incorporating them purposely into a set, demands the athletes focus on just that.

Main Set (short course yards)
 – 16 x 25 – 4 sets of 4 25s

   – 1 = 1 dolphin kick off the wall
  –  2 = 2 dolphin kicks off the wall
  –  3 = 3 dolphin kicks off the wall
  –  4 = 4 dolphin kicks off the wall

 – 12 x 50 – 3 sets of 4 50s
   – 1 = 1 dolphin kick off the wall
  –  2 = 2 dolphin kicks off the wall
  –  3 = 3 dolphin kicks off the wall
  –  4 = 4 dolphin kicks off the wall

 – 8 x 100
   –  within EACH 100, start with 4 dolphins from the 1st pushoff, then 3 dolpins off the 1st turn, then 2 dolphins at the 50 turn, then 1 dolphin at the 75.  The goal here is to end up simulating what a typical turn would be (on the last one, with a single dolphin), but by overloading the first 3 turns, hopefully it will be better than typical.