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The 5th Stroke

Thought there were only four?  Dolphin kick is regarded as the 5th stroke due its importance in all events, including the breaststrokes since the passage of the one dolphin kick rule.  It's the fastest way to travel through the water and should account for almost 2/3 of a 100 fly and 100 back.  As a matter of fact, kicking in general tends to be a greatly neglected facet of most athletes' training.  Triathletes in particular shun kicking to their detriment.  That's not to say a triathlete should kick more in a race, just that the stonger and more fit your legs are, the more you'll get out of what little kicking you do.  Here's a great set to build those legs...

4 Rounds at 85% effort of:

150 flutter kick with a board with 5 dolphins off each wall on an interval that gives you :15 sec rest

50 underwater dolphin taking as few breaths as possible (ideally 1) on an interval that gives you :30 sec rest

4x25 drill on :40

4 Rounds at 90% effort of:

100 flutter kick with a board with 5 dolphins off each wall on an interval that gives you :15 sec rest

50 underwater dolphin taking as few breaths as possible (ideally 1) on an interval that gives you :30 sec rest

4x25 drill on :40

4 Rounds at 95% effort of:

50 flutter kick with a board with 5 dolphins off each wall on an interval that gives you :15 sec rest

50 underwater dolphin taking as few breaths as possible (ideally 1) on an interval that gives you :45 sec rest

4x25 drill on :40

4 Rounds at 100% effort of:

50 flutter kick with a board with dolphins off each wall ALL OUT EFFORT on 2:00

100 easy