An advanced swimming stroke that provides full-body cardiovascular exercise through simultaneous arm movements and dolphin kicks, requiring significant upper body strength and coordination.
Lie face down in the water with your body extended. Perform simultaneous arm movements in a circular motion while executing dolphin kicks with both legs together. Coordinate the arm pull with the kick to maintain proper rhythm and body position.
Begin lying face down in the water with your body extended, arms overhead, and core engaged.
Continue the swimming motion while maintaining proper form and breathing rhythm.
Coordinate arm and leg movements, maintain body undulation, breathe at proper intervals, engage your core
Poor coordination, improper body undulation, inefficient breathing, poor arm pull technique
Improve technique, increase distance, add resistance training, or practice interval training.
Practice dolphin kicks separately, use kickboard for leg focus, or reduce distance.
Stop if you experience fatigue, dizziness, or breathing difficulties. Maintain proper form to avoid injury. This exercise requires advanced swimming technique and cardiovascular fitness.