Like any other technical skill,  underwater kicking, also known as the 5th Stroke, requires focus and attention in each and every workout. Every single time you leave the wall is a chance to build a skill that has become one of the most decisive factors of competition. We’ve outlined three sets below that will help build an underwater kick from three areas of focus: speed, endurance and technique. Give these a try and feel free to send your own workouts and training tips to info@finisinc.com.

 

Speed (Recommended: Foil or Shooter monofin)

4 Rounds

2 x 25 Dolphin Kick, underwater

1 x 25 Dolphin Kick, streamline on back

1 x 25 Fly FAST

Endurance (Recommended: Shooter or Trainer 1 monofin)

3 Rounds

1 x 200 12 Dolphin Kicks underwater off each wall, streamline kick on back for the remainder of the length

2 x 25 Dolphin Kick, underwater

Technique (Recommended: Foil or Trainer 1 monofin)

4 Rounds

1 x 25 Dolphin Kick, streamline on back slow motion (over exaggerate the foil body motion)

1 x 25 Dolphin Kick on side, right arm up

1 x 25 Dolphin Kick, streamline slow motion (over exaggerate the foil body motion)

1 x 25 Dolphin Kick on side, left arm up