By Olivier Poirier-Leroy on SwimSwam
A fast dolphin kick is about as essential for swimmers as a freshly defogged set of swim goggles and a not-see-through training suit. And one of the simplest ways to kick your dolphin kick into high gear is with the use of a kick count.
Kick counts keep you accountable, helps you crank out a ton of reps in practice (under a wide variety of conditions, too), and makes those crispy underwaters more automatic.
This swim workout is designed to challenge your existing kick count and by the end, make it feel a little bit easier.
How?
By cycling through resisted kicking and starting with a higher kick count than usual, you build power, control, and confidence under fatigue. By the time you hit the final few reps of the main set, your standard kick count will feel smooth, automatic, and downright kicky.
See also: 5 Sets for Improving Underwater Dolphin KickingGrab your kick count and let’s go.
WARM UP
400 swim/kick by 100 6×50 freestyle pull, breathing every 5 6×50 freestyle swim smooth – kick count +2MAIN SET
8x resisted dolphin kick FAST – hit your kick count +3 on each round
Swim to wall or swim easy back On 60s4×100 freestyle swim @ 75% effort
Hold kick count +3 on all walls 25s rest/rep6x resisted dolphin kick FAST – hit your kick count +2 on each round
Swim to wall or swim easy back On 60s4×100 freestyle swim @ 85% effort
Hold kick count +2 on all walls 25s rest/rep4x resisted dolphin kick FAST – hit your kick count +1 on each round
Swim to wall or swim easy back On 60s4×100 freestyle swim @ best average
Hold kick count +1 on all walls 25s rest/rep2× resisted dolphin kicks FAST — hit your kick count!
Swim to wall or easy back On 60s100 freestyle swim fast
Use your regular kick countWARM DOWN
8×50 smooth with fins
Alternate 50s free/back Hold kick count +1 on all push-offs and walls 20s rest per rest***
Workout Notes
Warm up the lungs. Breath control in the warm-up preps your respiratory system by easing you into elevated CO2 levels so that you won’t feel so breathless as the main set gets underway. Use a realistic kick count. If your target kick count means you have to come out of your breakouts breaching like a whale, mouth open like a blue ribbon carp, use something more realistic. Start modestly. You can always increase the kick count later. Resisted kicking to potentiate your underwaters. The resisted kicks will leave your unresisted kicks smoother than a world-class shave-down. Resistance primes the neuromuscular system so that your regular kicks feel more thunderous. Use DragSox, resistance tubing, or a drag chute for these parts of the set. Those final reps will feel “easy.” As you descend the number of kicks, and increase the intensity in the 100s, your normal kick count will feel snappier, more efficient, and you won’t feel as breathless when surfacing. Do breath-holding under supervision. Seriously—any kind of breath restriction work in the pool should be done under supervision. Start slow, start easy, and progress gradually. Always.Happy kicking!
ABOUT OLIVIER POIRIER-LEROY
Olivier Poirier-Leroy is a former national-level swimmer, 2x Olympic Trials qualifier, and author of several books for swimmers, including The Dolphin Kick Manual: The Swimmer’s Ultimate Guide to a Fast Underwater Dolphin Kick.
The book is a beastly 240+ pages of actionable insights and research into elite dolphin kicking technique and performance. It details everything from mastering undulation to vortex recapturing to structuring a dryland program for dolphin kicking success.
The Dolphin Kick Manual combines evidence-based insights with a collection of 20 ready-to-go sets and a 6-week Action Plan to help swimmers set a course for dolphin kicking success.
Train smarter and kick faster.
Learn more about The Dolphin Kick Manual
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