Underwater Kicking Test Set

Ryan Woodruff
Lynchburg YMCA

Here is the set that I used to define the underwater kicking speeds in The Swimming Calculator:

10x through @ 3:00 per round:
12.5 Fast UW kick/ 12.5 ez kick – Timed to the tenth of a second to the athlete’s head crossing the line.
75 – 25 kick/25 drill/25 swim

Do 3 rounds dolphin kick face down, 3 rounds dolphin kick on back, 3 rounds dolphin kick on side or breaststroke pullouts, and the last round is choice.

We do the UW kicking in lane 1 with an athlete leaving every 10 seconds. This allows the coach to rapidly time every athlete to 12.5 yards. Upon completing the 25, the swimmer moves to lane 2 or 3 for the 75. This helps the keep the lane clear for the underwater kickers. For purposes of the The Swimming Calculator, I have defined the levels of kicking ability for senior swimmers as the following times to 12.5 yards.

For Men:
4.6 seconds or faster – World Class
4.7-5.2 seconds – Elite
5.3-5.8 seconds – Great
5.9-6.6 seconds – Good
6.7-7.4 seconds – Average
7.5-8.2 seconds – Poor
slower than 8.3 seconds – Awful

For Women
5.4 seconds or faster – World Class
5.5-6.0 seconds – Elite
6.1-6.6 seconds – Great
6.7-7.4 seconds – Good
7.5-8.2 seconds – Average
8.3-9.0 seconds – Poor
slower than 9.1 seconds – Awful

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