The Ultimate Guide to Swimming for Beginners
Learning how to swim can be intimidating but also extremely rewarding. Not only is swimming fun, but it's also a highly effective full-body workout. Plus it's a lifelong skill that could save a life. Follow this comprehensive guide covering everything a true beginner needs to know to get started with swimming like a pro.
Getting Ready to Swim
Before diving into those swimming pools or ocean waves, make sure you're thoroughly prepared. This means checking into proper swimwear, high quality goggles, and swim caps that streamline your shape to move smoothly through the water.
Swimsuit and Gear
Swimsuits come in all shapes and sizes. For leisure swimming you'll generally want a one-piece suit with medium leg openings and straps for stability and support. Goggles create clear underwater vision, while silicone caps protect hair from chlorine damage.
Swimming Hygiene Basics
Shower or bathe before entering a pool to keep the water clean. Apply petroleum jelly around the eyes, nose and mouth to prevent irritation. Finish up by rinsing thoroughly. Moisturize post-swim and wash your suit with mild detergent.
Getting in the Water
Once you have the proper gear in place, it's time to get in the pool! Before actually swimming, you'll want to acclimate to being in the water environment with some basic beginner drills and safety know-how.
Entering and Exiting the Pool
Enter slowly using pool steps, ladders or in a shallow beach/ramp entry area. Caution is key! Exiting a pool takes balance and stability. Use railings whenever possible to pull yourself up and lower your body gradually as you leave.
Treading Water and Floating
Practice staying vertical with your head above water first. Tread water by making small circular movements with your hands and a scissor kick of your legs. To float on your back, keep your head back with ears in the water and use gentle figure-eight arm motions.
Blowing Bubbles and Submerging Your Face
Start by kneeling or floating with your arms extended to maintain balance. Breathe out strongly through your mouth and nose to blow bubbles. As you get comfortable, gradually submerge your whole face for a few seconds at a time while blowing out.
Swim Safety Basics
Only swim if and when a lifeguard is present. Never swim alone or while under the influence of drugs or alcohol. Stay within designated swim areas and always be aware of other swimmers sharing lap lanes.
Learning Swimming Techniques
Mastering a strong swimming stroke technique is essential to cover distance efficiently in the water. Most beginners start with basic front crawl strokes, back floating or kicking drills.
Front Crawl Arm Stroke Drills
Start by standing in waist deep water and practice rotating your torso and extending one arm at a time straight forward while keeping elbows high. Increase the pace and range of motion as coordination improves to prep for the pool.
Front Flutter Kick Drills
While holding the wall or floating, kick quickly and continuously, maintaining straight legs close together. Point toes outwards and back, engaging your core for balance. Flutter kicks strengthen the lower body immensely in preparation for swim strokes.
Streamline Position and Gliding
Assume a straight body alignment with arms extended overhead, head tucked between biceps, torso elongated, and legs squeezed together. Power off the wall or push off the pool bottom into a smoothly extended glide across the pool.
Coordinating Stroke Technique
When ready, start swimming very slowly while remembering to lift and extend your arm forward, breathe quickly to the side, drive the stroke backwards, flutter kick rhythmically, roll your torso, and glide briefly before switching sides.
Swim Training Plans for Beginners
The following swimming program builds progress gradually over 4 weeks by focusing on different skill cues, drills, and interval lengths each session. Allow at least one rest day between workouts.
Week 1
Monday: 15 mins flutter kick, streamline+glide x 5, front crawl/back float combo x 10 mins
Wednesday: 10 mins each front crawl stroke, back flutter kick, rotary kicking; cool-down laps
Friday: 10-15 mins mixed kicking, 25 meter front crawl+backstroke intervals
Week 2
Monday: 10 mins warm-up, swim 25 m focusing on bilateral breathing; 10x25m w/ 45 sec rest between
Wednesday: 15-20 mins building endurance w/ 50m-100m moderate front crawl intervals
Friday: 10 mins kickboard swimming, 25m sprint+easy intervals of front crawl and/or backstroke
Week 3
Monday: 300 meter front crawl / back / kick intervals; stretch & kick-down
Wednesday: Swim 15-20 mins non-stop using stroke or kick type of choice
Friday: As above but target 400 meters aerobic distance swimming
Week 4
Monday: 500 meter timed swim non-stop using efficient stroke patterns
Wednesday: 10x50m increasing pace plus warmdown; focus stroke coordination/body position
Friday: 20 min aerobic front crawl and backstroke intervals finishing faster than week 1!
Next Steps for Beginner Swimmers
With a strong foundation, you'll be ready to progress onto more advanced stroke techniques like backstroke, breaststroke, butterfly and side stroke. Joining a swim club, entering races, learning flip turns and diving are fun next steps!
FAQs
What are some beginner swimming drills I can practice?
Great drills for beginners include flutter kicking, streamline positioning and gliding, front crawl stroke arms, back floating, submerging your face, blowing bubbles, and basic coordinating stroke techniques like beginner front crawl.
What kind of swimsuit is best for recreational swimming?
Opt for a comfortable, durable one-piece swimsuit with medium leg openings and decent straps and support for casual swimming as a beginner. You may also want to try jammers (longer fitting men’s trunks) or modest tankinis.
Do I really need to wear a swim cap?
Swim caps are highly recommended to protect hair from chlorine and sun damage. They also provide extra head insulation and streamline the body to glide smoothly through the water.
How often should a beginner swim for fitness benefits?
Aim to swim at least 2-3 times per week for around 30-45 minutes at an easy, aerobic intensity. Include some interval or sustained distance swims into your routine as endurance builds week by week.
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.
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