Swim Program

Swimmers of all ranges of abilities are of equal importance to the Dolphins Swim Team (DST) and will be afforded a level of coaching, support and opportunity as is appropriate to their level.

We are transitioning our training focus to swimming across the lifespan versus age-group swimming. All DST training sessions are designed and blended by ability and individual performance goals and plans.

As we ramp up our programme with a new coaching team, we will make some DST pool times available to registered members as “free swims”.

Training Schedule at Bermuda National Sports Centre Pool

DST Training Description

All DST training sessions are designed and blended by ability and individual performance goals and plans. The following are guidelines as to the DST philosophy and approach.

Monday and Wednesday morning practices geared towards senior-level competitive athletes becoming swim fit and refining stroke technique.

Tuesday and Thursday practices focus on beginner and junior level athletes focusing on fitness and core and achieving personal bests. The Thursday session commences with a supervised warmup. Stroke technique development workshops commence from 6:00pm-7:00pm. Parents welcome.

High intensity Saturdays training combined with hands-on coach development and club strategy sessions led by the DST Head Coach.

Swimming Levels

In the past, DST Swimmers were organised by age and ability: Pre-Flippers, Flippers, Juniors and Seniors. The criteria for each of these levels continues to serve as good guidance for swimmers’ participation in the training programme offerings. Swim assessments may be conducted at the beginning of the season.


  • Are at least 7 years old and able to swim 25 metres of freestyle with bilateral breathing, 25 metres of backstroke and 25 metres of rudimentary breaststroke.

  • Able to dive in and do a somersault/forward roll in the water

  • Able to concentrate and take and apply direction for an hour and demonstrate appropriate safe behaviour in the water.

  • Beginner swimmers cannot swim without supervision.

Beginners are encouraged to train for competitive swimming. They will work on technique for the three strokes, freestyle, backstroke and breaststroke as well as build endurance in these strokes. Beginners will also learn the starts, turns and finishes associated with all strokes. Beginners are highly encouraged to compete and will start with 50-metre races, progressing to 100 metre races.


  • Able to swim 100 metres of freestyle, backstroke and breaststroke with competent technique.

  • Able to competently perform all of the starts, turns and finishes for these three strokes.

  • Able to demonstrate a good swimming training ethic and must be able to take and follow direction for an hour. Ideally, Juniors will have participated in at least one meet.

Juniors will continue to develop stroke technique and will add butterfly and Individual Medley as well continue to refine starts, turns and finishes with a view to competing in all four strokes. Swimmers will work to increase endurance and speed work will also be introduced. Swimmers at this level are training to compete in distances up to 400 metres and are expected to participate in meets. Juniors will typically be training to attain a 100 metre B time to qualify for Standard Meets.

Competitive (Seniors, Masters & Triathletes)

Competitive swimmers need to show competent to strong technique in all four competitive strokes. Competitive swimmers have participated in meets and possess a 100 metre B time and so qualify for Standard meets. At this level, you are expected to demonstrate strong swim training skills and be able to train for at least 1.5 hours, 3 times a week.

Competitive swimmers will continue to work on stroke development and endurance as well as refining starts, turns and finishes and training and competing mental skills. Speed work is emphasized. Swimmers are encouraged to compete in meets in a range of events and distances.