Absolute Beginner's Guide to Swimming: Learning Techniques, Training Plans, and Safety Tips

Getting Started with Swimming as a Beginner

If you're looking to take up swimming for the first time or get back into it after years away from the pool, it can seem daunting knowing where to start. Swimming is a fantastic way to get fit and healthy, but like any new sport, starting out as a complete beginner can be intimidating.

The good news is that with some preparation and an understanding of the basic techniques, anyone can get started with swimming, no matter your age or fitness level. This comprehensive guide runs through everything you need to do to get ready for your first few sessions in the pool as a novice swimmer.

Choosing the Right Swimming Gear

Having the proper swimming equipment and attire is important right from the beginning. This includes:

• Swimsuit
• Swimming cap
• Goggles
• Towel

For both men and women, you'll want to choose a snug-fitting swimsuit rather than baggy shorts or trunks which can slow you down. Tight-fitting performance fabrics are best. If you need extra modesty, you can wear swim leggings or shorts over the top.

A swimming cap keeps long hair out of your face, while goggles protect your eyes and improve visibility underwater. You'll also need a towel to dry off post-swim.

Knowing Pool Etiquette

Understanding basic swim etiquette is important right from the start so you can be confident and considerate sharing the pool with other swimmers. This includes:

• Entering feet first when diving into laps
• Swimming in a circular pattern staying to the right
• Letting faster swimmers pass at the wall
• Following lane speed signs if applicable

Also be aware of lifeguard instructions, share lanes politely, and take time to properly acclimatize to avoid shock when entering cold water.

Learning the Key Swimming Strokes

As a beginner, you'll want to focus on learning proper technique for the two most common swim strokes:

• Freestyle - The fastest stroke many use for fitness swimming laps. Involves alternating overhead arm recovery and flutter kick.
• Breaststroke - Slower pace stroke swum face upwards. Uses a frog-like kick and circular arm movement.

Take swimming lessons or join a starter group class if possible. Knowing how to hold your body position, coordinate breathing, kick correctly, and control arm movements will set you up with a solid foundation for all future swimming.

Complete Beginner 4 Week Training Plan

Committing to a structured swim training plan is the best way to make steady progress with your beginner swimming skills. Here is a 4-week schedule that gradually builds your confidence across 12 sessions:

Week 1

Sessions 1-3:

• 10 minutes low intensity swimming focusing on breathing techniques and body position
• 5 minutes treading water drill holding good form
• 5 minutes kickboard drill for leg kick practice

The first week allows you to get comfortable in the water again and concentrate on fundamental skills that provide a solid base going forward.

Week 2

Sessions 4-6:

• 10 minutes swimming working on bilateral breathing and freestyle arm motion
• 5 minutes swimming with a pull buoy for extra leg work
• 5 minutes kickboard flutter kick practice

In week 2, you can start perfecting key parts of the freestyle stroke by isolating arm and leg movements with swimming aids. This allows you to coordinate them properly together later.

Week 3

Sessions 7-9:

• 15 minutes swim alternating between freestyle and breaststroke laps
• 5 minutes treading water drills
• 5 minutes kickboard backstroke kick practice

Now you are ready to start putting together full swimming strokes. Alternate freestyle and breaststroke lengths in each session focusing on establishing good stroke rhythm and faster turning.

Week 4

Sessions 10-12:

• 20 minutes swimming laps using all strokes learned so far
• 5 minutes kickboard or pull buoy drills as needed
• 5 minutes treading water workout

In the final week, put together everything covered in previous sessions. Aim to swim laps continuously for 20 minutes mixing up all strokes and drilling problem areas. You are well on your way!

Top 5 Beginner Swimming Drills

Drills play a key part at every level of swimming for developing technique. Here are some of the best targeted drills for novice swimmers:

1. Kickboard Drills

Kickboard drills isolate your leg kick to practice the propulsive force it provides swimming. Essential for coordination and preventing over-reliance on arms.

2. Pull Buoy Drills

Pull buoys take leg kick out of the equation so you can concentrate on perfecting your arm stroke and upper body rotation.

3. One-Arm Swimming

Swimming lengths with one arm helps improve symmetry and strength through the water. Forces you to engage your core and hips more too.

4. Fingertip Drag Drills

Lightly dragging your fingertips along the surface keeps good body alignment and gets you reaching forward properly with each arm stroke.

5. Head Position Drills

Sets swimming with head up vs head down allow you to feel the huge impact your head position has on overall drag and balance in water.

Be sure to practice these useful drills in every swim session throughout your progress after initially learning swim stroke techniques.

Top 3 Dryland Exercises For Swimmers

While most training does take part in the water, complementary dryland strength and flexibility exercises enhance your progress and reduce injury risk. The best options for swim beginners are:

1. Planks

Develop core strength essential for balance and stroke power. Can be done as both front and side planks.

2. Push Ups

Great for building upper body and shoulder strength to support many arm stroke repetitions.

3. Squats

Squatting strengthens legs and glutes which provides a powerful kick from the hips.

Aim to incorporate full body dryland conditioning 1-2 times per week on top of your swim workouts.

Beginner Swimming Nutrition Tips

Good nutrition provides the fuel you need to perform at your best and recover between swim sessions. Some key points for beginners include:

• Hydrate well - sip water regularly before, during and after swimming
• Carb load - eat carbohydrate-based meals and snacks for energy
• Get enough protein - aids muscle repair from new training stimulus
• Avoid heavy fats - can cause nausea and cramping during exercise

Simple pre-swim meals could include oatmeal, bananas, pasta, sandwiches or yogurt. And be sure to refuel afterwards with foods like eggs, milk, rice or lean meats.

Staying Safe as a Beginner Swimmer

While very safe overall, it’s important to know about a few precautions to stay injury-free as a novice swimmer:

• Stretch properly before entering water
• Speak to lifeguards about your level
• Don’t overdo distance or intensity early on
• Listen to your body and rest if overly fatigued

Also be careful not to hyperventilate which can lead to shallow water blackouts. And keep well hydrated throughout to avoid dizziness or cramps.

FAQs on Getting Started with Swimming

Finally, here are answers to some of the most frequently asked questions about taking up swimming from complete beginners:

Should I get swimming lessons?

Yes, taking at least a short course of intro swimming lessons can teach you proper form from an expert instructor. This prevents ingraining bad habits early on.

How often should a beginner swim?

Aim for 2-3 shorter swims per week early on. Listen to your body and take rest days as needed while building your endurance.

Will swimming make me hungry?

Yes, swimming works your whole body increasing your appetite. Be sure to eat balanced meals and snacks to fuel sessions properly.

What if I can't swim a full lap yet?

No problem! Start by holding the wall between lengths, use kickboards, or add swimming aids like pull buoys to support you.

Building up gradual swimming endurance is the key as a beginner. Take it slow by repeating shorter distances until they feel easier.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.