We went with a group of 8 on one of the first tours in the morning. In July, the water was really cold - so be prepared. The hardest part is paddling over the waves, once you do that its much easier. Two in our group were tossed by the waves, capsizing and ended up not joining the group ( 1 adult & 1 child) mainly because of the shock of the cold water. They were not given a refund or other compensation.
The guides were informative, discussing wildlife and key points of interest. We would paddle for about 5 minutes, then we would group up for about 10 minutes while the guides talked. If you are prone to sea sickness, this is when the waves will effect you, so be wary. The surf was rather rough in the morning, so we did not even get close to the caves, which was really disappointing. We were each given a pass to the cave store, which offers a passage to one of the caves.
If you plan to do this, it may be worth asking about the tide schedule. The groups shortly after us were able to see the caves - or at least get closer than we did.