Intermediate Swim 2: Sculling, Bobs & Dolphin Kick

Warm-Up

1. Standing Kick — 2 × 20 seconds.
2. 25-yard kick / movement review using back or flutter kick as assigned.
3. Standing Streamline — 2 × 20 seconds. Hands together, arms extended, head neutral, trunk controlled.
4. Mushroom-to-Streamline — 5 repetitions. Move from a compact float position into a long body line.

Stronger swimmers may repeat part of the warm-up for additional practice, but quality is more important than adding volume.

Pre-Set: 4 × 25 Faster Freestyle

Use the interval assigned in class—approximately 75 seconds in the original session—to create enough recovery for each 25 to be purposeful. The goal is to swim faster without abandoning breathing rhythm or basic stroke control.

Drill 1: Bobs and Bubbles

Revisit the inhale-at-the-surface / exhale-underwater rhythm. Intermediate swimmers can connect several repetitions more fluidly and use the drill as breathing preparation rather than only water acclimation.

Drill 2: Sculling and Treading Water

Sculling uses small, continuous hand and forearm movements to feel pressure against the water. Rather than pushing straight down, experiment with the angle of the hands and forearms to create support and directional force.

Combine sculling with a relaxed body position during treading-water practice. The goal is efficient support, not frantic movement.

Drill 3: Rotation and Flip Preparation

Use compact body positions and instructor-directed progressions to learn forward rotation in the water. A noodle, wall, or partner support may be used when assigned. The objective is orientation and control that can later support flip-turn learning—not completing as many flips as possible.

Main Set: Dolphin Kick

2 × 50 dolphin kick introduces the simultaneous-leg rhythm used in butterfly and underwater kicking. Think of the movement as a wave traveling through the body rather than an isolated bend at the knees.

• Stay long through the body.
• Initiate the rhythm from the trunk and hips.
• Keep the legs connected and the ankles relaxed.
• Use an amplitude that allows forward movement without excessive strain.

Key Takeaways

• Sculling develops awareness of pressure on the hands and forearms.
• Treading combines water feel with body-position control.
• Rotation drills prepare swimmers for future turn skills.
• Dolphin kick is a coordinated whole-body action, not simply a knee-driven kick.

For Class