Best practices for swimmers of all levels
Maybe you’re a former competitive swimmer who has taken some years, or decades, off (it goes quick!) Or maybe you’ve heard about this low-impact form of exercise called “swimming” and want to give it a try. No matter where you are in your swimming journey, it’s normal to feel a little intimidated when you step onto the pool deck for the first time. We’ve pulled together this quick guide to introduce you to, or familiarize yourself with, the basics. Hopefully it’s the inspiration you need to literally get your toes wet.
Essential Gear–
- Comfortable swimsuit that stays put
- Goggles
- Swim cap (optional, but helpful)
- Flip flops/sandals
- Towel
- Water bottle
Helpful Extras
- Kickboard
- Ear plugs (if water sensitive)
Pro Tip: Often the hardest part is just getting to the pool. Pack up your bag the night before so you can grab it and go before a co-worker, kid, partner, or pet needs something from you.
The Basics
- First things first, avoid injuries. Before you swim, lightly stretch your shoulders and ankles. Don’t ignore a hurting body part when you’re swimming. You might need a simple technique fix.
- Stay comfortable. When you’re first in the water, consciously relax your body and move for fun, both underwater and on the surface. Keep that calm feeling when you start your lap swimming.
- Keep your breathing efficient and rhythmic. Inhale into your mouth, above water. Exhale out of your nose, under water. Match your strokes with your breath timing.
- Get the feel for laps. Warm up your muscles with an easy five-minute swim. Then move on to two, three and four laps at a time with a 5-30 second rest at the wall in between laps. Focus on small, relaxed kicks. Beginners tend to overkick. The movement should come from your hips, not your knees. Try kicking on your back, stomach or completely underwater.
- Build swimming endurance. Start with swimming for 15 minutes and build up to 30 minutes. The key is consistency + technique. Three short sessions/week is better than one long, exhausting workout. Try all the strokes. Develop a sustainable routine. You’re going to have great days and challenging days. Just keep going.
