Underwater dolphin kick

1. Is there any physical trait which predisposes someone to be good at SDK-ing? I think you need a very healthy flexible lower back.

I was bored yesterday, so I swam some 25's with varying numbers of SDKs on the breakout just 'cuz. All were free from a push. First I did a no kick breakout, then one with one SDK, then 2, 3, etc. up to 7. Effort was moderate -- not really trying to simulate race conditions, but not trying to be perfect or smooth, either. I didn't time anything, but I did try and keep track of where I broke out. I reached a point of diminishing to zero return at 2 or 3. I got neither distance nor any perceived speed benefit out of taking 4, 5, 6, or 7 kicks. 2 or 3 got me a little further down the lane and got me up and on top ready to swim better than no SDK at all, or a flutter. I tried 6 & 7 kicks a couple of times trying to decrease the kick amplitude and increase the kick velocity with no real effect. I tried a couple of fast turns with 2 SDKs after the turn. I come off the wall on my left side, so I kicked the first SDK on my side while transitioning to flat. The side ones felt pretty good, and natural to put in at that point. My SDK is pretty weak. It generally takes me 21 - 23 kicks to cover 25 meters. My flutter is worse, though. I concluded that I should stick to 3 off the start and 2 off turns in the 50/100for now. I think I'll gain more benefit by concentrating on streamlining and not breathing first stroke in longer races. As always, your mileage will undoubtedly vary.

1. Is there any physical trait which predisposes someone to be good at SDK-ing? same things that are good for flutter kicking, I would think (flexible floppy ankles, hips that angle 'in' vs. 'out' like for ***) plus it prob helps to have knees that hyperextend and the ability to get your shoulders and upper back into a really good streamline. core strength is good too, but anyone can develop core strength. toes that actually point and hips that turn in are another matter... 2. Is SDK-ing really "in" as I saw someone mention in another thread? Aside from the super elite USS swimmers and some other exceptions, I don't see that many masters or age groupers SDK-ing. our coach often stresses it during practice, but this is new... like within the past 2 years. I don't often see it much at meets, but I'm not looking much either. 3. How can you improve your SDKs off the turns as a race goes on? Is this just practice? How much SDK-ing is ideal to avoid oxygen debt? I guess this must be an individual thing ... practice, practice, practice. and yep, everyone probably has their own break-even point between sdks and O2 debt 4. Is there anyone besides Ande SDK-ing say, more than 2x or so, on their back or side off freestyle turns? I take 2-3 kicks total. I guess the 1st one is on my back and #2/3 are on my side. I'm fluttering by the time I'm on my stomach. I have a pathetic, paltry sdk (takes me 15 kicks to get to the middle of a 25 yd pool) yet with 2-3 sdks, a good streamline and a hard pushoff the wall I rarely take my first stroke before the flags. I might toy with using SDK's in the 50 and 100 again this year at some in-season meets but for me I think it's faster to flutter up and go (refer to pathetic paltry comment above). However, I'll continue to do my sdks in training because the oxygen debt practice is good and it improves focus on my streamline.

However, I'll continue to do my sdks in training because the oxygen debt practice is good and it improves focus on my streamline. Will oxygen debt practice make you fitter? If it does then that would be enough reason to practice SDKs while training even if you don't plan on using it in a race. I have discovered that SDKing requires far more core strength than I had previously imagined. One way of improving your core strength in the pool is to do lots of fly. Also that rhythm is so important, too. Some learn it more quickly than others. Finally, while your SDK might not be good enough to use in a meet now, it doesn't mean that it will always be that way. I see no reason why everyone (barring serious physical abnormalities) can't use it as effectively as Phelps or Crocker. I am sure they practice it on every turn at every session. I think it requires massive amounts of practice. Perhaps a way to do this is to start off by doing at least one SDK on every turn and then, slowly, build it up to two, three, etc. Syd

the oxygen debt is a mental thing with me. I've taken 7 breaths on a 50 before... in a race! ridiculous, huh? anyways, if I have the mental discipline to not take those breaths in practice, it should carry over to a race where I don't want to breathe for at least 2 full stroke cycles off the wall to maintain momentum. I agree, one day I might want to use the SDK in a sprint. that's why I will test it out at some in-season meets this winter. we'll see if I actually decide to use it at my shave and taper meet. the last time I tried to sdk in a 50 free, I was the LAST person after the start (and I have a decent start). I do disagree with you that everyone can learn to SDK as effectively as Phelps or Crocker. These guys are world-class... both extremely strong and flexible and have excellent feel for the water. my legs and feet simply don't go the right way to effectively move water with a dolphin kick but I'm going to keep practicing and hopefully improve it to an asset not a liability. I've got a great natural whip kick, though... :) re: the core strength, you're right! however, I've found that doing sdks off each turn helps my fly, not the other way around. if you do 2-3 sdks off every turn, you can get in an awful lot of dolphin kicking without realizing it. my fly is much better as a result.