Working underwater dolphins in our set of the week.
MAIN SET: 1800
Working underwater dolphins today.
Fins are optional on everything but the breaststroke swims.
On EVERY length that you swim (except for breaststroke lengths), start with at least 3 underwater dolphin kicks.
Things to think about:
1. Keep arms in streamline during the underwater kicks.
2. Make the kicks small and quick.
3. Make a smooth transition between the dolphin kicks and the flutter kicks that will take you into your breakout.
For inspiration, check out:
1 X 400, alternating 25 dolphin kick on your back/ 25 freestyle. Every length starts with 3+ UW dolphin kicks.
2 X 200, alternating 25 backstroke/ 25 freestyle. Remember to start each length with 3+ dolphin kicks.
3 X 100, alternating 25 of 1 Left/ 1 Right/ 2 whole strokes butterfly and 25 backstroke. Start each length with 3+ UW dolphin kicks.
4 X 75 Twice through: Fly/Back/Breast…Back/Breast/Free. Start each length with 3+ UW dolphins.
5 X 50 breaststroke. Extra credit: Do a double pullout when you start each 50, then do a normal pullout after the turn.
6 X 25 choice of butterfly, backstroke, or freestyle. Start each length with 3+ UW dolphins.