Underwater streamline is considered to be the 5th stroke of swimming! It is absolutely the fastest way for a human to move through the water – even faster than freestyle.

Related: How to Swim Backstroke with Perfect Technique

In this episode of Whiteboard Wednesday, we’ll take a deep dive into how you can improve your underwater dolphin kick!


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.

Related: How To Swim Butterfly with Perfect Technique

I hope this video showed you how you can improve your underwater dolphin kick! For more tips and workouts, download the MySwimPro app!

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  1. Pingback: How To Improve Underwater Dolphin Kick | Whiteboard Wednesday – How to – Youtubecategories.com

  2. Enjoyed the video, thanks! In general, how have older masters swimmers done with the underwater dolphin kick? For the most part it wasn’t a part of their culture growing up in swimming – which seems like something that can be overcome – but I would think the bigger problem would be flexibility. Are we seeing any, say, 55+ masters doing this effectively?

    • Great question! We think this maybe has less to do with flexibility as it does with neuromuscular conditioning that has been developed over a 30-40 year span. It’s really hard to introduce anything new and be disproportionally good at it at that age. For an elite swimmer, it’s unlikely they’ll develop a dolphin kick that’s better than their swimming ability. That’s not to say it can’t be done, but will require much more focus and consistency. For more questions, send our CEO Fares an email! fares@myswimpro.com

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