What to Know When You Start Swimming

Why breathing comes first

Beginners usually tire quickly not because they lack fitness, but because of breathing. If you hold your breath with your face in the water and then try to exhale and inhale in the brief moment your head is up, there isn't enough time, your breaths get shallower, and you're out of air after a few meters. The basic pattern is to exhale slowly through your nose or mouth underwater and only inhale during the short moment your face clears the surface. Standing at the wall and repeating this rhythm may feel dull, but every stroke you learn later is built on it.

The order of your first few weeks

It's tempting to rush into strokes, but skipping the basics means spending longer fixing your form later. Most lessons follow something close to this order.

• Exhale with your face in the water and learn the rhythm at the wall
• Float face down and on your back — learn that relaxing is what keeps you up
• Push off the wall and glide in a streamlined position
• Kick holding a kickboard — the movement starts from the thigh, not the knee
• Add arm strokes and side breathing to complete freestyle

Gear and pool etiquette

Indoor pools usually require a swim cap and a shower before entering, and some have rules about swimwear or jewelry. It's worth checking the facility's guidelines before your first visit. Lane direction and how to pass others also vary, so at first just watch the flow and follow it.

• Swimsuit and cap that meet the facility's rules
• Goggles that fit your nose bridge and seal lightly when pressed
• Shower before entering and wash off any lotion or makeup
• Swim in the set direction and rest at the edge of the wall

Why your body keeps sinking

When a beginner's legs sink, it's usually posture, not body type. Lifting your head to look forward drops your hips and legs by the same amount, and tensing up makes you float poorly even with air in your lungs. Looking down at the bottom with the top of your head pointing forward brings your body closer to level. Exhaling completely also reduces buoyancy, so when practicing floating, start with a comfortable amount of air held in.

Common beginner mistakes

Bad habits set in during the first few weeks. Most of the mistakes below come from using too much effort.

• Holding your breath, then gasping all at once
• Bending the knees deeply, like pedaling a bicycle
• Jerking your head forward to breathe
• Making short, hurried arm strokes to go faster

Safety rules

Accidents can happen at a pool even with lifeguards on duty. In water too deep to stand, anyone can suddenly panic regardless of skill, so practice in a lane where your feet can touch the bottom. If you get a leg cramp, don't force yourself to keep swimming; hold the wall or lane rope, rest, and stretch the muscle slowly. Open water such as the sea or rivers has currents, temperatures and depths that are hard to predict, so don't go in just because you learned in a pool.

• Don't swim right after a meal, on an empty stomach or after drinking
• Save deep water for when your skills are solid
• Leave the water at once if you feel chest pain, dizziness or unusual breathlessness
• Never swim alone in open water; choose places with safety gear and supervision

If you're afraid of water

Many people nearly drowned as children or simply dislike water on their face. That fear doesn't disappear by forcing yourself into deep water; it only makes your body stiffer. For the first few sessions, it's enough to walk in shallow water where your feet firmly touch the bottom, splash water on your face and dip in up to your ears. Many people find their vague anxiety drops sharply once they put on goggles and can actually see underwater. If you take lessons, tell the instructor about your fear beforehand so they can adjust the pace. Being slower than others isn't a problem; getting comfortable in the water comes first.

How long and how often

At first, getting in the water often teaches you faster than long sessions. Judge progress not by how many laps you swim but by whether you can do one lap breathing comfortably. You sweat in the water too, so drink water, and if chlorine bothers your skin or eyes, shower and moisturize carefully afterward. If you have a heart or respiratory condition or are concerned about your health, talk to a medical professional before starting, and stop immediately if something feels wrong while swimming.