Freestyle - With Dolphin Kick

Here's another twist on combining two strokes into one drill to keep the mind firing on all cylinders.

Why do it:
Balance, coordination, and understanding the potential relationship between the body and the catch in freestyle are all reasons to play with this drill.

How to do it:
1) Push off normally, adding your usual dolphin kicks.
2) Keep the dolpin kick going as you start swimming freestyle.
3) Take one dolphin kick for each stroke of freestyle you take.

How to do it really well (the fine points):
Timing is key on this drill. Making sure that the feet are in the down kick as the lead hand enters and entends for the catch. When the kick powers down, focus on the lead hand driving forward. Search and feel for the connection between the added weight on the lead hand that comes from the kick, and how that emphasis can aid in driving the hand and arm into the catch.

This is not just a great drill to build coordination (which is always good for athletes), but also a great core exercise. You may also quickly discover you have a strong side and a weak side. If you're a loping type of freestyler, this should help you determine which side you should stay longer on.

[ShoSho-cqct]

This mix and match strokes are so much fun. I find it even easier than freestyle kicks lol

[lamarjlp]

I love this drill. I swim much faster, it burns more calories and fires up the core like crazy.

[Berkmugga]

Freestyle Dolphin Kick is my favorite.

[NihonDream]

I have tried it - very good exercise. The only problem is the sync - for some. Funny drill. You can slow down a bit the drill and you can get a lot of pleasure from that style. Good to develop the hip and leg action especially when someone is trying to learn dolphin style.
All the best.

[PrasantCroissant]

Fun drill and feels really good once you get into the flow

[wm]

My favorite is 2 beat kick, one left kick one right and next butterfly kick. This way swimming is very smooth gives a power and I do not feel any disturbance during swimming.

[rocketrose]

I'm 72 and just getting back into lap swimming. I was playing around with this on my own and realized my momentum didn't fall off at all with this kick, if anything I was a little faster. I noticed my shoulders were riding higher and my stroke seemed easier. So I came here to see if anyone else tried this.

[ax]

I swim faster this way than with a regular front crawl, by about 3-5 seconds per lap. I don't know why or how...

[leesanghwa]

자유형 - 돌고래 차기 하면서

마음을 가능한 최적의 상태로 유지하기 위해 두 가지 영법을 꼬아 하나로 만든 부분 훈련을 소개합니다.

왜 할까요:
균형, 협응, 그리고 자유형에서 몸통과 물 걸기 사이의 잠재적인 관계 이해하기, 이 모두가 이 부분 훈련을 해봐야 할 이유입니다.

어떻게 할까요:
1) 평소처럼 벽을 밀고 나와, 평소처럼 돌고래 차기를 더하십시오.
2) 자유형으로 헤엄치기 시작하면서도 돌고래 차기를 계속하십시오.
3) 팔 동작 한 번마다 돌고래 차기를 한 번 넣으십시오.

어떻게 하면 잘할까요 (요점):
때 맞춤이 중요합니다. 앞선 손이 들어가 물에 걸기 위해 뻗어가는 순간에, 두 발은 반드시 아래로 차는 과정에 있게 하십시오. 차는 동작이 아래로 힘을 전달할 때, 앞선 손을 앞 방향으로 몰아가는 데 집중하십시오. 차는 동작에서 비롯한 앞선 손에 더해지는 무게감, 그리고 손과 팔을 물 걸기 자세로 몰아넣는 데 이 무게감을 이용하는 방법, 이 둘 사이의 연관성을 탐색하여 느끼십시오.

이 부분 훈련은 협응 능력 구축에 아주 좋을 뿐만 아니라 (이는 선수들에게 언제나 좋습니다), 또한 아주 훌륭한 코어 운동입니다. 여러분은 또한 자신의 강한 쪽과 약한 쪽을 금방 알게 될 수도 있습니다. 이것은, 만약 말 뛰기(loping) 형태의 영법을 구사하는 자유형 선수라면, 어느 쪽을 더 길게 가져갈 것인지 결정하는 데 도움될 겁니다.

**
be firing on all cylinders:
to be operating as powerfully and effectively as possible:
ex) Dawson will be firing on all cylinders after two months of fitness training.

[markusmetz]

Do you have any instructions for the Breaststroke - with Dolphin Kick? Could not find it here.

[Jirovz-os]

Why i swim longer, faster n easier w this style? I dont know why.

[goatfather]

This looked just like single arm butterfly

[MITigatingNROBOts]

Do you think this would help with teaching butterfly in beginning comp swimmers?