Swimming is a great way to get exercise, stay fit and reduce stress. It can also be a fun and rewarding social activity for individuals of all ages. For many, though, fear of the water can prevent them from enjoying or even trying this wonderful sport. Fortunately, there are many swim lesson providers and USA Swimming teams that strive to make the sport accessible to adults who did not learn how to swim as children.
It’s important to know and understand the rules of your pool and club before entering. These can vary by facility and program, but most of them are based on common sense and respect for other swimmers. For example, avoid putting lotions or oils on your hands and feet before swimming, and keep in mind that you should use only the designated showers and lockers; other swimmers will need to access these as well.
In addition, be courteous to your fellow swimmers in the lane you’re sharing with them. This can mean turning sideways to take up less space between repeats, getting out if you need to, keeping your nails trimmed to avoid scratching others in the crowded lane, and other simple actions that show you’re someone people want to share a lane with.
Whether you’re training for an event or just trying to improve your swims, it’s helpful to set goals that will push you to keep improving. To do so, it’s often helpful to plan sessions that include both speed work (faster swims) and distance-specific drills.
This will ensure you’re getting the most out of your workouts and that you’re prepared for the challenge of whatever event you may be training for.
A good way to increase your swim time is to practice freestyle drills that focus on perfecting your stroke and timing. One of the most effective is the “flutter kick” drill. In this drill, you kick in a continuous rhythm while fluttering your arms back and forth just above the water. This technique is used to develop a strong, fast kick and a good catch.
In the military, swimming is used to approach a location, gather intelligence, engage in sabotage or combat, and for other special operations. It is the main reason that Navy SEALs and other special forces are trained as swimmers.
Swimming can be an intense workout, so it’s important to build in adequate recovery time between your workouts. This allows your body to fully recover from the exertion and maximizes the health benefits of this full-body exercise. A good way to recover between swims is with light dynamic stretches, rest, or active recovery exercises like walking, hiking, or yoga. This will help to prevent burnout and keep you motivated in the long run.