Dolphin (part 5 of 6)


  1. Swimmers should begin by practicing “super bobs” while holding onto the wall.
  2. Swimmers should hold the top of their kickboards and practice flutter kicking on their fronts.
  3. Swimmers should makes spoons (not forks) out of their hands and practice scooping the water with their arms while flutter kicking on their fronts with the board. Release the board one hand at a time and practice simultaneously blowing bubbles.
  4. Put the boards up on the wall. Swimmers can practice front crawl, breathing every three strokes.
  5. Repeat with swimmers holding onto the wall with one hand, and pushing off with both feet into streamline position on their fronts. When swimmers break the surface, they should begin their arm strokes.
  6. Swimmers should hold onto the wall with both hands, and push off with both feet into streamline position on their backs.
  7. Swimmers should add arm strokes, remembering, “thumb comes out, pinky goes in.” *Chin up
  8. Practice breaststroke kick using the kickboard. *Knees out, flexed toes, and don’t forget to glide! “Bend-spread-together”
  9. Swimmers can sit on the edge and practice their breaststroke arms. Pretend you have a bowl of ice cream in front of you. “Scoop the ice cream, eat it, and share it with your friends.”
  10. Swimmers will practice combining the “frog kick” and the “ice cream arms” while keeping their heads out the whole time.
  11. Swimmers will try again, this time putting their faces in the water whenever they “eat the ice cream.”
  12. Practice again, stressing “arms-breath-kick” rhythm with “bend-spread-together” legs
  13. Swimmers will combine the “bend-spread-together” legs with “monkey-airplane-soldier” arms on their backs to complete the elementary backstroke.
  14. Dive from knee, then standing (*only in a pool that is at least 10 feet deep and with proper supervision of a lifeguard) Fingertips hit the water first – toes hit the water last. Curl toes over the edge and tuck your chin. *The same body motion as doing a handstand
  15. From knee – curl one toe over the edge, tuck your chin, and shoot into the water like an arrow
  16. From standing – knees are shoulder width apart and slightly bent, enter the water in an arc (picture the shape of a rainbow), your body will go where your fingers point

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