Swimming Challenge: At Flags, 3 Fly Kicks to Halfway

Name

At Flags, 3 Fly to Get to 1/2 Way

One-Liner

Float on your back in soldier position at the flags, then perform 3 fly kicks to reach halfway—no pushing off the bottom or using your hands.

Success Criteria

Successfully travel from the flags to the halfway point using only 3 fly kicks while maintaining a back float position.

Failure Criteria

Using your hands to push off the bottom, touching the bottom, or taking more than 3 fly kicks to reach halfway.

Core Skill

Body position, core engagement, and dolphin kick propulsion on the back.

Who

Swimmers comfortable floating on their back and performing basic dolphin kicks. Suitable for intermediate to advanced swimmers.

What

A challenge that tests a swimmer's ability to generate forward momentum from a stationary back float using only 3 powerful fly kicks.

How

Start at the flags (or a designated starting point) floating on your back in soldier position—arms at your sides, legs straight, body flat. Without pushing off the bottom or using your hands, perform 3 strong, simultaneous fly kicks (dolphin kicks) to propel yourself forward. The goal is to reach the halfway point of the pool (or a marked distance) within those 3 kicks.

Difficulties Instructors Might Face

Swimmers may struggle to maintain a horizontal body position, causing their legs to sink and reducing kick effectiveness. Encourage a tight core and a slight head lift to keep hips up. Some swimmers may instinctively try to use their hands or push off the bottom—remind them that the challenge relies solely on the fly kick. If the distance is too far, adjust the target to a shorter mark.