Underwater Kick Propulsion Sets

Incorporating these sets in your workouts will help you focus on your underwater kick propulsion. These sets use the drills in this guide to further ingrain the right technique.

Set 1

(4 rounds through)

30 seconds rest between repetitions

3x vertical kick, strong: 10 seconds on / 10 seconds off
2 x 25s streamline dolphin kick on the surface, build to fast
2 x 6 underwater dolphin kicks, fast: odd reps from a push, even reps back to the wall

Purpose and Focus Points

The focus of this set is on learning to kick effectively in both directions. This is much easier to feel when you’re doing vertical kick. Work the kick with a strong effort in both directions.

You’ll then emphasize this skill more when kicking on your back on the surface. Build to fast each 25 to emphasize the quality of your kick. Kicking at the surface allows you to get more work on this critical skill because you’re able to breathe freely.

At the end of each round, apply your skills with underwater kick efforts. Adjust the number of underwater dolphin kicks up or down to suit your ability level.

Set 2

(3 rounds through)

30 seconds rest between repetitions

2 x 12½s flipper kick, fast
3x vertical kick moving backward, fast: 10 seconds on / 30 seconds off
2 x 12½s flipper kick, fast
3x vertical kick moving forward, fast: 10 seconds on / 30 seconds off
2 x 25s choice: 6 underwater dolphin kicks and 2 stroke cycles, fast

Purpose and Focus Points

This set is all about creating a ton of propulsion with your kick.

You’ll start off with flipper kick, during which your focus is on kicking fast through a full range of motion. Try to create as much of a splash as possible. Then you’ll transition to vertical kick moving backward to emphasize your down-kick.

After returning to the flipper kick, do vertical kick moving forward to work your up-kick. To finish each round, work the underwaters into some fast breakouts to practice carrying your speed into your swimming. Adjust the number of underwater dolphin kicks up or down to suit your ability level.

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Set 3

(4 rounds through)

30 seconds rest between repetitions

4 x 25s single-leg dolphin kick; alternate leg by 12½, descend 1–4. Odd rounds kickboard, even rounds streamline with a snorkel
3 x 50s choice; descend 1–3 with 4 fast underwater dolphin kicks

Purpose and Focus Points

The emphasis here is on rhythm and maintaining a consistent kick tempo.

The single-leg dolphin kick forces you to keep your tempo and rhythm up. If you’re not flowing consistently, you won’t go anywhere. Switch up the kicking leg within each 25 to ensure you can keep the quality high with both legs. Aim to get faster each 25.

Then take those skills into some regular swimming, during which you must be consistent doing the fast kicks. The goal is to be consistent with great kicks as you begin to get tired. Adjust the number of underwater dolphin kicks up or down to suit your ability level.

Set 4

(2 rounds through)

45 seconds rest between repetitions

2 x 12 flipper kicks with parachute, fast
4 x 8 underwater dolphin kicks with parachute, fast: odd reps from a push, even reps back to the wall
15 meters of underwater dolphin kick, fast
2 x 12 flipper kicks with DragSox, fast
4 x 8 underwater dolphin kicks with DragSox, fast: odd reps from a push, even reps back to the wall
15 meters of underwater dolphin kick, fast

Purpose and Focus Points

This set helps you build speed and power in your underwater dolphin kick. It emphasizes propulsive skills with flipper kick and makes the effect even more dramatic by adding resistance.

You’ll use both DragSox and a parachute to help you learn to “hold” more water with your feet. After the flipper kick, do underwater kicks with resistance, aiming to create as much speed as possible.

After each section of resistance work, practice doing your skills as fast as possible for 15 meters, the maximum distance your head is allowed to travel off each wall during butterfly, backstroke, and freestyle races. Adjust the number of underwater dolphin kicks up or down to suit your ability level.

Set 5

(2 rounds through)

20 seconds rest between repetitions

2 x 12½s tombstone kick, fast
4 x 25s choice at race effort; take 1 additional underwater dolphin kick each 25
50 recovery
2 x 12½s head-up dolphin kick, fast
4 x 25s choice at race effort; take 1 additional underwater dolphin kick each 25
50 recovery

Purpose and Focus Points

This set teaches you how to create as much propulsion with your underwater dolphin kicks as possible and then has you repeat those skills repeatedly in simulated race conditions.

Each section of the set starts off with 2 x 12½s kick with resistance. In the first half, use tombstone kick as the resistance effort; in the second half, use head-up dolphin kick to emphasize a fast and aggressive kick.

Then move into race effort, during which you’ll focus on increasing the number of kicks each 25. Focus on maintaining the quality of kick as you go. Adjust the number of underwater dolphin kicks up or down to suit your ability level.