Swimming is one of the most popular and accessible athletic activities for people of all ages and abilities. It is also a key component of wellness for individuals and communities. Despite this, it can be intimidating for new swimmers. Unlike many other sports, which require expensive equipment and specialized knowledge to learn, all you need for swimming is your body and some pool time. With the right attitude and some simple tricks, even beginners can improve their skills and become confident in the water.
The four main strokes used in competition swimming are freestyle, backstroke, breaststroke and butterfly. These are swum individually and in teams, and can be swum over short or long distances. Each stroke requires different physical traits and techniques. For example, a fast freestyle swimmer will be able to move faster than a slow breaststroke swimmer, but both will need good endurance to sustain their efforts for a longer period of time.
For a beginner, it is important to find a coach or group swim program that offers lessons in fundamentals and technique. Then, be patient and focus on the long-term goal of becoming a stronger and more efficient swimmer. Rushing the process will only lead to frustration and may hinder your progress in the long run.
Getting a feel for the water is the most difficult part of learning to swim. It’s recommended that you float on your back first, as this is the most effective way to maintain buoyancy (it can be easier in salt water than fresh). Once you get comfortable floating, try arching your back a bit, like a duck. This allows you to keep your head in the air for a brief moment, which will help to stay afloat in any situation. Then, gradually start to raise your legs out of the water to gain more stability.
When you’re ready to swim, make sure to wear a comfortable suit and bring goggles for visibility. Depending on the chlorine or salt content, water can sting your eyes a bit at first. You can minimize this by opening your eyes a little underwater and moving them around in a fluid motion to get a feel for the sensation. It’s also important to practice breathing in the water. If you’re unsure how to breathe, try blowing bubbles or bringing your face up to the surface while your arms are extended in front of you.
Then, exhale through your nose in a controlled manner. Don’t hold your breath or exhale through your mouth, as this will cause you to expend more energy than necessary. A good rule of thumb is to exhale every two strokes or one arm cycle.
Another important point is to keep your hips and shoulders in a straight line, instead of rotating on one side. This will reduce the drag of your body through the water, and will increase your speed and endurance. Swimming etiquette includes respecting the space of others in the pool and communicating any special health considerations to the coach or facility staff.