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Bottlenose & Intro

 Bottlenose Dolphins
     An assessment is taken of your keiki to place him/her in the proper class by a coach. For the Bottlenose Dolphins, we would like to see them be able to swim a 25 yard freestyle and a 25 yard backstroke. While in the Bottlenose Dolphin group, they will learn the skills and drills listed below.
     Please remember that each keiki is different and learns at a different pace. Be patient with your keiki. A great deal of repetition will occur which will be key in their success in the water and the world of swimming.
     We would like to encourage the Bottlenose Dolphins to attend meets whenever possible. It will be a great opportunity for them to see what a swim meet is and how much fun it is to participate.
     Once they have learned all the above skills, attended an ABC Meet, are mature and are personally ready to move up into the next group, Striped Dolphins, they can.

Intro to Swim Team
​      Throughout your keiki’s time in the Intro to Swim Team Class, each will learn the skills listed above. Each keiki learns at a different pace and repetition is necessary for their success in the water. Once they have learned all the above skills, can swim a 25 yard freestyle and a 25 yard backstroke, and are personally ready to move up into the next group, the Bottlenose Dolphins, they can.
     We are very excited about all the keiki that have been joining our team and learning to swim. We have a rather large wait list because of all those that are interested in swimming. In order to help shorten the wait list, we have created more classes and we are asking that if you are not going to commit to the class that your child is in, we will replace your child with someone from the waitlist. If for some reason, such as travel or sickness, we can hold your spot, but you Must communicate with one of the board members, otherwise, after four absences in a row, your child will lose their spot in the class and have to go back on the waitlist.

Coach & Meeting Time Goals Typical Workouts
Bottlenose Dolphins (3x a week for 45 minutes, should attend all classes)

Nancy Page
Mon, Tue, Thur 5:15-6:00pm

Understand swim language; circle swim, talking in yards of 25, 50, 75, 100, etc..

* Streamline starts off the wall, front and back
* Freestyle Drills:
* Backstroke Drills:
* Breaststroke Drills:
* Butterfly Drills:
* Dolphin Kick with board and without (arms streamline)
* Learns the arms
* Learn the timing, put arms and legs together.
* Exaggerated Butterfly Drill
* Kicking, lots and lots of kicking, all four strokes!
* Dives from Progression

Freestyle Drills:
* Side Glide Drill, right and left
* Seven kick switch Drill, face out of water
* Seven kick switch Drill, face in water
* Sailboat Drill
* Zipper Drill
* Catch up Drill
* 3 strokes right arm, 3 strokes left arm
* Proper Breathing, rolling to the side for a breath
* Alternate breathing, breathing every 2,3 and 4.

Backstroke Drills:
* Side Glide Drill, right and left
* Seven kick switch Drill for Backstroke
* 3 strokes right arm, 3 strokes left arm

Breaststroke Drills:
* Learn the breast stroke kick, on deck, on back, and with kickboard
* Learn the Breaststroke arms
* Put arms and legs together; pull, breath, kick, glide
* 3, 5, 7 Count Glide Drill

Butterfly Drills:
* Dolphin Kick with board and without (arms streamline)
* Learns the arms
* Learn the timing, put arms and legs together.
* Exaggerated Butterfly Drill

Intro to Swim Team (Porpoises) (2x a week for 45 minutes, must attend all classes)

Jim O'Brien & Nancy Page
M/W or T/Th for 45 min 430-5:15pm or 5:15-6:00pm

  • Face in water, breathing
  • Floating, face up
  • Floating, face down
  • Bobs (pogo stick streamline)
  • Streamline push off, front & back
  • Flutter kick, backstroke kick
  • Kicking on wall, rolling head for a breath
  • Kicking with kickboard on belly
  • Kicking with kickboard on back
  • Dolphin Dives
  • Handstands, picking up toys from bottom of the pool
  • Breathing with kickboard while flutter kicking
  • Stroking with kickboard, one arm at a time
  • Kicking on side with kickboard and without kickboard
  • Freestyle swim breathing with head rolling to the side
  • Backstroke arms
  • Backstroke swim
  • Deep pool, feeling comfortable
  • Press-ups on side of pool
  • Swim 25 yards freestyle with side breathing
  • Swim 25 yards backstroke
  • Dolphin kick
  • Breaststroke kick with board
  • Underwater swimming
  • Diving from progression (if available)