January 01, 2026
How to Improve Underwaters: Dolphin Kick, Streamline, and Breakouts
Underwaters win races. Learn streamline cues, dolphin kick mechanics, pacing, and breakout timing for faster 50–200 swims.
Streamline first: reduce drag before adding power
A perfect streamline turns your kick into forward speed. Squeeze ears with biceps, lock hands, ribs down, glutes tight.
If you wiggle side-to-side, fix alignment before you chase more kick amplitude.
Kick with hips, not knees
Think ‘whip’ from the core. Knees bend naturally, but they don’t lead the motion.
Train vertical kick sets and fins sparingly—use them as a tool, not a crutch.
Breakout timing: don’t pop up early
Your breakout should match speed. If your underwater speed drops below surface speed, it’s time to come up.
Practice: 6–8 kicks off every wall with consistent distance and tempo.