A 4-Week Vertical Kick Progression That Builds Faster Underwaters
Pick a deep corner of the pool, get your vertical kick on, and improve your dolphin kick with this simple 4-week progression.
Why You Feel Flat Mid-Taper (and Why That’s Okay)
Tapering can be frustrating–especially when you feel flat when you expect to feel awesome in the water. Here’s some reasons for why that happens.
Why the Underwater Dolphin Kick is So Hard to Master
Fast underwaters can be an asset on race day. But make no mistake, it’s hard to master. Here’s what swimmers should know about building an elite dolphin kick.
How to Use Resisted Swimming to Improve Freestyle Technique
Swimmers and coaches typically lean on drills to improve technique. Here’s why resisted swimming might be a better choice.
Taper Sprint Set: Stacking Resistance and Assistance to Unlock Speed
Looking to uncork more force and tempo as the Big Meet approaches? This taper sprint set combines resisted and assisted sprints to boost swim speed.
A Set for a Faster, More Symmetrical Underwater Dolphin Kick
Improve dolphin kick symmetry, increase power output, and blast faster off the walls with this underwater dolphin kick set.
How Poor Sleep Can Crash Your Taper Before It Even Starts
A well-designed taper can’t always overcome poor sleep habits. Learn how sleep debt impacts swimming performance and recovery.
Bob Bowman on Building a Faster Underwater Dolphin Kick
From rockets to kick counts, here’s how Bob Bowman helps develop the underwater dolphin kick skills of elite swimmers like Phelps, Marchand, and others.
A New Book for Sprint Freestylers Frustrated with Mediocre Tapers
This new book pulls back the mystery on tapering so sprint freestylers can stop guessing, stop underperforming, and finally execute a taper that works.
A Powerful Way to Swim “Slow” To Sprint Faster
What happens when you try swimming all-out… with a slower stroke rate? This counterintuitive drill can sharpen technique and unlock more speed.
The Benefits of Vertical Dolphin Kicking (and Sets to Get You Started)
Want faster, technically superior dolphin kicks? Here’s why you should add vertical dolphin kicking to your training, along with some sample sets.
Why Your Dolphin Kick Needs More Hips (and Less Knees)
Elite underwaters aren’t just the result of kicking hard—it’s in the hips. Here’s why you should UDK from the hips, not the knees.
How Stroke Length Drives Sprint Freestyle Speed (and the Right Way to Improve It)
Stroke rate gets a lot of the attention in sprint free, but how much water swimmers can hold with each stroke is where the chlorinated rubber meets the road.
The Metabolic Cost of Extended Dolphin Kick Breakouts (and How to Use Them in Training)
What happens when you extend your underwater breakouts? Here’s a look at the metabolic implications for training and racing.
What is a Good Stroke Rate for Sprint Freestyle?
Wondering what qualifies as a good stroke for sprint free? Learn how elite sprinters balance stroke rate and stroke length for maximum speed.
