Beginner Swim Tips

Advice for first-time fish from Lisa Champion, exercise specialist and a director of the Australian Fitness Network

Let's assume you have some level of swimming ability and would like to head to the pool for your early summer workout. Here are a few tips to get the most out of your swimming session:

Make sure you have well-fitting (non-leaking!) goggles

This is tricky because goggles in the shop are often packaged, but you should still ask to try them on. Look for good quality goggles that are the right shape for your face. If you have a very small face, consider children's goggles. If they leak and you can't adjust them to fix the problem, you'll have to sacrifice that pair and try another! But if you have kids at home, spare goggles never go to waste. Comfortable, non-leaking goggles are essential for relaxation while swimming.

Swim with good technique

At first this may be easier said than done. If the only technique feedback you've ever received is a 'well done darling!' from your mum at your Year 6 carnival, you'll need a little help ensuring your style is correct. Hire a swimming coach for one or two lessons and you’ll be on the right track. Don't sacrifice technique for time. If you become sloppy while swimming, you won't be doing your body any favours. As you get fitter, it will be easier to maintain good form for longer. In the meantime, take frequent breaks during a swimming workout to give your brain and body time to regroup.

Vary your swimming speed

Think of having three speeds in the water: slow, medium and fast. It's a great idea to vary the speeds during a workout. Start your swim with a slow, even pace for five to ten minutes. Then consider doing a few 100-metre intervals at a medium pace. Give yourself about a minute's rest (or a bit longer if you need it!) between intervals. Then try swimming 50 metres at a fast pace. Repeat several times with a rest in-between each 50 metre lap. Finish your workout with a few laps at a slow speed. Challenging yourself to swim a bit faster for short bursts will really pay off in terms of improving your fitness.

Vary your swimming stroke

When you swim different strokes, you use different muscles. This is great to give yourself a full-body workout. Don't just use breaststroke to go slow and relax–it's a great stroke to firm and tone your legs when done with some integrity. Try a lap or two of kicking with a kick board, or if you’re not getting anywhere, spend a few minutes just kicking on the wall. Swim a bit of backstroke and even butterfly if you can manage it. Your body will love you for it!

If you have a bit of swimming experience, consider joining a swimming squad

Most pools have adult squads that welcome swimmers of all abilities. This is a great way to combine an 'appointment' for your swimming workout, with coaching on correct technique, and having a fun, social outing. You'll get lots of support and encouragement from others who have discovered a love of swimming for health and wellbeing. Don't be intimidated. You can always try a session or two before committing to the squad.

Get more swim tips from Prevention's Donna Aston. Click here

Find out more about Lisa Champion

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