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Friday – Learning to Fish Kick

The fish kick drill is a good way for swimmers to learn how to generate power in their dolphin kick. The drill focuses on using the chest and core to drive the ‘whipping’ motion of the dolphin kick. This aims to get swimmers relying less on a bent knee kick to generate the power and speed in their kick.

Warm Up

200 F/S, 200 B/S, 100 Fly single-arm

Main Set

With fins:

  • 8 x 25 Fish kick drill @45
  • 8 x 25 3 x 3 dolphin kick drill (3 side, 3 front, 3 side…) @45
  • 4 x 50 Fly @1.15

Without fins:

  • 4 x 25 Fish kick drill @45
  • 4 x 25 3 x 3 dolphin kick drill (3 side, 3 front, 3 side…) @45
  • 4 x Fly @45
  • 8 x 25 dolphin breakouts @ 1.00 as:
    • Odds: Fast dolphin kick then 3 fast Fly strokes, EZ F/S to end
    • Evens: Fast dolphin kick then sprint Freestyle to end


Cool Down

100 B/S

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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