Dolphin Underwater
The child pushes off the pool wall on its back at a depth of about 1.5 meters, with the arms stretched overhead in the swimming direction. The child then begins dolphin kicks on its back underwater. To prevent water from entering the nose, the child breathes out evenly through the nose. The underwater phase should be at least 7 meters before the child surfaces on its back.
Preparatory exercises
Dolphin Kick on the Back
The child pushes off from the pool wall on its back and swims at least 20 metres of dolphin kick on the back. With the dolphin kick the movement comes from the hips and the legs always stay together. The arms can be placed at the sides of the body or stretched forward. The second variant is considerably more difficult.
Sinking on the Back
The child lies on the back in the starfish position and blows air out of the nose until the body becomes heavier than water and sinks backward to the bottom. During the sinking phase they keep exhaling steadily through the nose so no water enters the nostrils; the chin stays back, gaze upward. Caution: this exercise is difficult and a little risky — the child sinks with very little air reserve. Do it only in the children's pool and under strict supervision. It trains steady exhalation on the back.