Whether you didn’t learn to swim as a kid, haven’t been swimming for years or are returning to the sport as an adult, there are many benefits to getting in the water. Swimming helps improve strength, endurance and mental health. It also promotes weight loss, builds muscle and provides an excellent low-impact workout. But like any other exercise, it requires a commitment of time and energy to reap the rewards. If you’re not sure how to get started or want to improve your skills, here are a few tips that can help you achieve the results you’re looking for.
Focus on technique. Watch two great swimmers side-by-side, and you’ll likely notice more differences than similarities in their techniques. But if you can make one simple adjustment to your freestyle stroke, it can have a big impact: mastering the high-elbow catch. This simple maneuver keeps your elbows in a strong, powerful position to generate power during the pull phase of your stroke. It’s a common mistake that lots of swimmers make, and once you correct it, your arms can really take off.
Work on your kick/stroke ratio. Good swimming depends not just on the number of strokes you do, but how often you kick and how fast. A disproportionate number of kicks can add drag and slow you down, while a lopsided number of strokes can wear you out quickly. Aim for a stroke/kick ratio of about 3:1, or three flutter kicks for every two strokes with your arms. To build speed, aim to shave 10 seconds off your interval times each week. Start by recording your distances and pacing yourself, or try a short sprint workout with shorter rest periods (see USMS’ Workout Library for examples).
Stay safe in the water. Always swim near a lifeguard and follow their directions to avoid collisions and drowning. Be aware of the lane lines (also known as “lane ropes” or, for older folks like me, actual lane ropes) to prevent running into them or other swimmers. Pay attention to other swimmers, especially those in your lane, during backstroke, when collisions are most likely to occur.
Breathe regularly. For beginners, it may be helpful to count how many times you inhale and exhale per stroke. As you become more comfortable in the water, try breathing on alternate sides to reduce the pressure on your neck and shoulders.
Don’t fight the current. Swimming into the current or against it can be exhausting and could potentially result in injury or even drowning. It’s more efficient to float with the current and use your body to move in the direction you want to go, rather than struggling against it.
Remember to swim with confidence and a smile, and don’t be afraid to ask for help. If you’re new to the pool or want to sharpen your skills, seek out an instructor or a friend with experience who can offer guidance and support. Most importantly, commit to regular swimming, and stick with it. Three to four 30-minute sessions a week is a good goal for adults.