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.
Get the latest from GoSwim!