**Underwater Dolphins: How to Experiment with Rate and Size**

Learning the underwater dolphin is step one. Step two – and the beginning of mastery – comes from finding the optimal rate and size for your dolphin kicks. This week is all about how to experiment…and how to measure what matters.

**Monday**

All Strokes: Underwater Tempo Trainer Dolphins

Using a Tempo Trainer is the most effective way to experiment with the rate and rhythm of your underwater dolphins.

<https://www.goswim.tv/lessons/1063-all-strokes-underwater-tempo-trainer-dolphins> 

Originally published in 2012

:43 - tempo trainer

What to start at

We started at 1:00 on Mode 1

:57 - only going in one direction

1:15 - starting to show a bit more of UP kick, but still not forceful

1:31 - set the number or kicks no matter what the tempo and see where you breakout

1:36 - Monitor how hard it was - farther means less oxygen

**Tuesday**

UW Dolphins: Increasing Rate

Focusing on how many underwater dolphins is great but it’s only the beginning. Experimenting with how quickly to take your kicks can lead to big changes and improvements.

<https://www.goswim.tv/lessons/1960-underwater-dolphins-increasing-rate> 

From beginning - more modern and better up kick

2015 - Tempo Trainer again

Start with what the athlete is already doing without thinking

:35 - increasing rate

:41 - increasing rate reduces amplitude

:54 - mark a spot on the bottom and time how long it takes at tempo A

1:00 - by changing the rate, do you get to the spot quicker

1:10 - put on some fins - match the fastest rate

1:18 - same rate w fins makes it harder and smaller

**Wednesday**

Back Drills: Underwater Dolphin – Size

For backstroke world-record holder Margaret Hoelzer, rate and SIZE of the underwater dolphin are inextricably linked. To find the right combination, you need to measure and count. Here’s how.

<https://www.goswim.tv/lessons/819-backstroke-underwater-dolphin-size> 

2014 - New DVD release :)

:27 - BIG KICKS

:37 - head out of position and too much air coming out

:58 - over exaggerate size

1:13 - over exaggerate a small quick kick

1:15 - the smaller kicks will give you more up and down

1:30 - somewhere in the middle

Experiment

**Thursday**

Adding Dolphins

We love simple sets that teach multiple things. This one teaches awareness of stroke count, the location of the 15m mark, and how the number of underwater dolphins affects stroke count and energy expenditure.

<https://www.goswim.tv/lessons/2696-adding-dolphins> 

Talk about the 4 points of the drill

Start with fins

From beginning - 3 kicks 9 strokes - the number is set

:16 - 4 and 8 = 12

:29 - 5 and 7 = 12

:43 - 6 and 6 = 12

:58 - 7 and 5 = 12

1:12 - 8 and 4 = 12

1:27 - 9 and 3 = 12

**Brett and Eddie**

<https://youtu.be/fkomXU8d0J4>

**Friday**

Butterfly Drills: Underwater Weapon

Need a powerful way to teach the importance of underwater dolphins? Set up some controlled races. Fun!

<https://www.goswim.tv/lessons/1000-butterfly-underwater-weapon> 

:10 - setting up races in practice

:23 - early breakout vs underwater dolphins

:43 - both swimmers early breakout

:53 - one swimmer stays under

:56 - showing from above

1:07 - win the wall

1:15 - always watching and comparing against your teammates

**Saturday**

Fly Drills: Building Underwater Dolphins (Swimchester Sailfish, Lexington KY)

A swimmer is never too young to start learning and experimenting with underwater dolphins. Here’s a teaching progression used by the Swimchester Sailfish in Lexington, Kentucky.

<https://www.goswim.tv/lessons/2196-butterfly-building-underwater-dolphins> 

:19 - teach underwater dolphins young

:27 - single arm dolphin kicks

:35 - breathe to the side

:39 - underwater dolphin streamline

:45 - vary tempo and amplitude

:54 - no fins and set a target

1:05 - continue to use the entire body

1:10 - starts with legs then adds the body

**Sunday**

Rohan (Delaney): Working UW Dolphins

As you experiment with the rate and size of your underwater dolphins, don’t forget to kick equally UP and DOWN. Put on some fins and try this slinky, fun drill from Australian coach Rohan Taylor to get a feel for the proper Up and Down motion.

<https://www.goswim.tv/lessons/1959-working-underwater-dolphins> 

:21 - over emphasizing the range or size of the kick

:24 - with fins

:29 - use both sides

:39 - snaking through the movement

:50 - using the hands to control the direction

1:16 - without fins

1:28 - decreasing size and increasing rate

1:28 - anywhere from 15-25 meters

**BONUS**

Misty Hyman: Think Like a Dolphin

Glenn, the first 60 seconds of this clip is Misty doing her UW sine-wave kick – nekked feet and with monofin.

<https://www.goswim.tv/lessons/411-think-like-a-dolphin>

Butterfly Drills: Vertical Kick (featuring Kevin Clements)

<https://www.goswim.tv/lessons/1443-butterfly-vertical-kick>

Butterfly Drills: FINIS Monofin Fun

<https://www.goswim.tv/lessons/1442-finis-monofin-fun>

Chat:

10:07:06 From Dan Jimar : Have a problem with some swimmers pulling their legs to far back including arching the back backwards to much, suggestions!

10:10:56 From Camy Gitwenty : What UW dolphins are generally considered the easiest by your swimmers : front, side or back ?

10:14:17 From Dan Jimar : back, but teaching is on the side for my swimmers

10:18:01 From Paul Howard : Something I have been working on with the team is the continuation of speed transitioning from dolphin to free or backstroke kick.

10:25:54 From Berrin Yavuzer : https://www.youtube.com/watch?v=fkomXU8d0J4

10:26:52 From neslihan akıncı : Reacted to "https://www.youtube...." with 🥰

10:28:26 From Camy Gitwenty : What changes in your teaching with older swimmers, due to mobility decrease ?

10:29:35 From Yuting Zou : How to spot and be aware of the 15 meter/yard mark when a swimmer is on the stomach or on the back?

10:32:07 From Dan Jimar : will you include the link to the Eddie video (think I found it, not sure)

10:32:23 From Berrin Yavuzer : <https://www.youtube.com/watch?v=fkomXU8d0J4>

10:32:25 From Dan Jimar : thank you

10:33:54 From Yuting Zou : Thank you

10:33:54 From Dan Jimar : New pools have the 15m line on the bottom to help out

10:34:35 From Barbara Hummel : Dan, wherever you get your podcasts, search for “Inside with Brett Hawke” and you can subscribe to get all of his interview podcasts.

10:35:11 From Barbara Hummel : And while you’re at it, don’t forget to subscribe to Glenn’s podcast, “The Third 50.” !!!!!

10:37:50 From Berrin Yavuzer : 35 I liked

10:37:50 From Beth Baker : seemed to have more hand movement at .20

10:39:04 From veronique borges : Water hockey is a great engaging and fun ( above for age group) to improve your u

10:39:20 From veronique borges : UW capabilities

10:39:21 From Beth Baker : is it one complete kick (up and back) per beep?

10:41:08 From Camy Gitwenty : I have issues with tempo trainers. Batteries only last a few workouts. What about yours ?

10:41:27 From Paul Howard : What tempo mode do you find best

10:41:53 From Charlie McCanless : great idea!

10:43:06 From veronique borges : Introduce pranayama practice out of the water to help with UW skills

10:44:00 From neslihan akıncı : Reacted to "Introduce pranayama ..." with 🥰

10:47:29 From veronique borges : but sometimes just a simple box breathing will do

10:50:07 From Cindy Dyer : I purchs

10:50:56 From helen naylor : 2-4-6-8 dolphin kicks off the wall (with fins), rest is swimming easy.

10:52:16 From Cindy Dyer : I purchased an airofit after Covid and it helped with my breathing a great deal.

10:52:20 From Paul Howard : With ability appropriate, I use a diving brick walk on the bottom races. Kids have fun not realizing they are holding their breath.

10:52:30 From helen naylor : Also, they all seem to be able to do more dolphin kicks on fly sets (because that means less strokes of fly)...

10:53:08 From Beth Baker : Reacted to "Also, they all seem ..." with 😃

10:54:01 From Kimberly Goodell : Glenn, how big is the metal pipe? Are you matching the beat to a Tempo trainer you can hear? I assume you're hitting it above the water and the sound travels under?? So interesting!

10:59:13 From Randy Teeters : I have the kids do a lot of 3/5 uwdk for free.

3 as size focus/ 5 as tempo

For back 5/7

11:01:52 From John McGowan : What you described about being watch is called the "Hawthorne effect". The Hawthorne effect refers to the increase in the performance of individuals who are noticed, watched, and paid attention to by researchers or supervisors.

11:03:43 From Dan Jimar : 60m underwater in 100 yards ~65.6%

11:04:01 From Barbara Hummel : John, thanks for that. I’ve noticed it happens, but will now be able tor read more about it. Thanks!

11:05:56 From veronique borges : I ve heard that you should live your life as if you were being filmed

11:06:32 From Chiara Benati : thank you from Italy  ☺️

11:06:34 From bron hill : brill thanlks

11:06:35 From Corinne Machoud : Thank you so much.

11:06:47 From Camy Gitwenty : bye from France


Sign In to watch video

April 25, 2023 - Underwaters Rate and Size Zoom