Learning streamlined dolphin kicks

Question
QUESTION: Hi. I really want to learn streamlined dolphin kicks (SDK) for the start of freestyle and backstroke. When I tried, my body would go to the bottom of the pool for the first few feet, then slow down immediately and then float right up to the surface, never to go down again, no matter how I tried to "whip" the body. I'm sure I'm missing something crucial. I've heard different sayings, such as which part of the body (torso, or hips, or legs) is the driving force, whether the upper body should move or not, etc.. What is the key to do SDK? I hope your answer will give me success. (I prefer not to have to use fins in order to learn this, if possible.) Thanks.

ANSWER: There could be a lot of things causing your problems. Let me list a few. You might have to get back to me with some more details to find the exact problem. I'm not sure if it's a technique problem with the kick or if it's pushing off problem. It would also help if I knew what level you're swimming at...HS, college, masters, recreational.

1. First, how are your streamlines? If you don't have a GREAT streamline, dolphin kicks won't do anything except get you tired; you'd be better off getting into the stroke quickly. You really need to be tight with the arm squeeze.

2. How are your dolphin kicks? Do you do them well with a kick board, during the stroke, on the surface? Maybe the problem is the kick itself.

3. Is it off the start, turn or both? Both situations would have different solutions.

4. When you practice how do you start it? I would practice just pushing off the wall and working on SDK and taking one or two strokes. Stop, go back to the wall and do it again. If you're doing this and still have problems then we have more discovery to do.

5. Here's a few tips on the SDK itself. This does not address the depth problem you're having.
a. You need a great streamline.
b. Practice 4, 6, 8, 12 kicks. The most optimal distance will need a coach because it will have to be timed to see what works best. If you're on your own, experiment to see what you like best.
c. The kick starts from the shoulders/ribs and works its way down.
d. As you do more kicks, the speed of the undulating body increases. When this happens the kick will get smaller and smaller as well.
e. The up kick is at least as important as the down kick. This takes a lot of work to develop.

5.I answered a question on yahoo answers about backstroke breakouts. It might help you too:
http://answers.yahoo.com/question/index;_ylt=Ag49PEKa1dRuxeN0xrAzFgXty6IX;_ylv=3

Hope this helps. Let me know some more details if you're still having troubles.


---------- FOLLOW-UP ----------

QUESTION: Thanks. I think my streamlines are very good. I can't do dolphin kicks at all (that's why I'm here). Like I said I start by pushing off the wall, go right at the bottom a few feet then surface. I'm still not getting anywhere. Thanks for the link to you other answer. If I may ask question about that w/o starting another topic: what is the point of shoulder, hip, hand on same side clear water the same time? I am not sure if my arm is kept straight when starting the pull with the other arm, but why should that matter?
Thanks in advance.

Answer
Sorry about the delayed response. I was out of town for the weekend (I'll have limited Internet access all of next week so any response will be slow).

Let's do the dolphin kick first. Usually, if someone goes straight down when pushing off it's because the arms are pointed down instead of parallel with the surface of the water. But this is usually for little kids, so I figure it's not what you are doing.

The second big mistake is the feet are higher on the wall then the hips and head when they push off. This usually happens after a flip turn and is very common. Head, hips and feet need to be at the same level with arms parallel to the water when you push off.

There could be a kicking mechanics issue as well. (side note: You don't dolphin kick well, but how is your flutter kick? Usually, a good flutter kicker will be a pretty good dolphin kicker).

Try doing the dolphin kicks on your side at the start of your strokes instead of on your stomach. One it's faster and two it will probably keep you from sinking. Here's how to do it:

Take four kicks on your side, then roll over on your stomach (or back) for two kicks and start flutter kicking very fast and do your breakout.

Also, dolphin kicking on the side is a great drill for learning, improving and conditioning. But that's another issue.

Now to the last question.
1) It is critical to keep the arm straight when you push off. It is much more streamlined straight then bent. And when you pull, it will be in a much better position to apply power. This holds true for all levels of swimmers.

2) The fastest you will ever go is when you dive in. The second fastest is when you push off so you want to maximize that speed. Hence streamlines and breakouts.

3. Swimming underwater is faster than on top due to something called surface resistance. When you make the transition from under water to on top of the water, you want to break it as cleanly and precisely as possible to minimize extra drag. That is why the breakout all at the same time is important.

4. I will say, that for most recreational swimmers it's not that important and probably at slower speeds either. But if you're a 60 second 100 yard backstroker and looking to get down into the 58's then it does become critical.