The fastest way to move through the water is with a perfect underwater dolphin kick in a tight streamline position. You should practice this every single time you push off the wall after starts and turns.

Watch our video for tips and workout ideas to perfect this skill:

Listen to podcast:

This Workout of the Week is a 1,600 yard session I completed with the MySwimPro app on the Apple Watch. In the video below I’ll overview the workout strategy and walk you through a set-by-set analysis of all the data captured in this MySwimPro workout!

What Is Streamline?

Streamline means holding your body in the most aerodynamic way, to glide as far as possible with the least amount of physical exertion.

When you push off the wall during a start or turn, you will extend your arms over your head, while overlapping your hands in a tight and compact position.

What Is Underwater Dolphin Kick?

When you push off the wall, you are allowed to swim 15 yards/meters in an underwater dolphin kick. It is similar to a kick that you would do in butterfly, but a few feet underwater. This is a very compact, and efficient kick, so make sure your legs are together, your arms are squeezed against your ears, and you keep your core solid.

See also: 8 Benefits of Swimming With Fins

Below are three fundamental concepts to improve your underwater dolphin kick:

  • 2-Directional Kicking: Kicking in both ‘up’ and ‘down’ motion to engage both sides of the diaphragm.
  • Train All 4 Planes: Front (FLOW), Right Side, Left Side, Back (SLOB).
  • Flexibility: Focus on improving ankle mobility and building functional strength.

It is very important that your kicks are not too big, or else you will add more resistance in the water, and your kick will actually slow you down. Get more tips for how to improve your under water dolphin kick here.

Try This Free Workout:

  • Distance: 1,600 Yards
  • Duration: 45 Minutes
  • Focus: Underwater dolphin kick

How to get this workout – open the MySwimPro app to manually create a new custom workout. Type in the sets and intervals and then log it for free!

*Fins and snorkel are optional!


  • 1 x 200 Freestyle
  • 2 x 50 Backstroke


  • 4 x 75 Freestyle (10-15m Underwater Flow Drill)

Main Set (3x times):

  • 1 x 100 Freestyle
  • 2 x 50 Freestyle

Cool Down:

  • 4 x 50 Freestyle

Practice The “Flow” Drill:

In this workout, we are focusing on the Flow Drill. It helps to use a snorkel with this, so you can focus on your kicks instead of your breath.

Start on the top of the water, put your head down, and raise your arms above your head in a superman position. Push your chest forward and practice your dolphin kick on the surface, forcing you to exercise your core and focus on your balance.

Next, turn on your side and do the same movements on your left and right sides. This version of the drill will require you to dip at least 1 foot underwater.

Watch the video above for a full tutorial, and an analysis on this drill and workout.

Keep in mind, these intervals are the ones I wrote for myself in the MySwimPro app. You can personalize every part of this workout to be more specific to your speed, goals and duration of workout you desire.

It doesn’t change the effect of the set at all, if anything – the opposite! The workout becomes more personalized and you get more out of the session!

If you thought this workout was helpful, checkout the MySwimPro app for iPhone and Android. Get started with a personalized training plan with awesome workout variety to reach your goals! If you have any questions, feel free to leave a comment or email me directly:

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