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Underwater Dolphin Kick

Underwater dolphin kick uses a tight streamline and wave motion from the core—legal within meet distance limits off starts and turns. Short reps build speed; long underwater work needs lung and sinus tolerance.

Underwater dolphin kick uses a tight streamline and wave motion from the core—legal within meet distance limits off starts and turns. Short reps build speed; long underwater work needs lung and sinus tolerance.

Know current rule caps for your federation.

Common questions

  • How far can I dolphin kick underwater?

    Rules vary by federation and stroke—many US meets allow fifteen meters off each wall; confirm your governing body before racing.

  • Does dolphin kick training help freestyle?

    It strengthens core rhythm and streamline habit off walls even if you do not race fly—keep reps short and legal for your events.

Related guide

Building a Sustainable Fitness Routine: Evidence-Based Strategies →

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