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Freestyle With Dolphin Kick

By James Sica, Swimming World Magazine, 05/28/19, 12:00PM CDT


When done correctly, you should feel an extra bit of propulsion from the kick getting into the catch, something that is more subtle (but still important) with flutter kick.

This week’s tip combines elements of two strokes, freestyle and butterfly, to work on coordination, body awareness, and overall body connection to improve the catch in freestyle. Specifically, you’ll be adding dolphin kicks as a substitute for flutter kick with normal freestyle arms. Ideally, you should be taking one dolphin kick per stroke, using the propulsion of the kick to drive forward into your catch with each stroke.

Putting these two skills together develops coordination and makes swimmers think about the connection between their arms, legs, and core.  It may take some trial and error before your find the correct rhythm. Think about using the propulsion of the down kick in your dolphin kick as a way to drive into your catch, and concentrate on using your core to keep the movement consistent and even on both sides.