Swimming

Swimming

cardio / compound

Beginner

Get Started With Swimming


  • 1

    Get familiar with the pool and its rules.

  • 2

    Make sure to check the depth of the water and the pool's designated swimming areas.

  • 3

    Start by getting used to being in the water.

  • 4

    You can do this by blowing bubbles, submerging your face, or floating on your back.

  • 5

    Learn the basic strokes, the four basic strokes are the freestyle, backstroke, breaststroke, and butterfly.

  • 6

    Start with the freestyle stroke, also known as the crawl stroke, which is the most common and easiest to learn.

  • 7

    Begin by floating on your stomach and kicking your legs while reaching forward with your arms to propel yourself through the water.

  • 8

    Keep your head down in the water, looking at the bottom of the pool.

  • 9

    Alternate your arm strokes, breathing in through your mouth and out through your nose.

  • 10

    Practice kicking your legs, keeping them straight and together.

  • 11

    Keep your body in a streamlined position and avoid lifting your head too high out of the water.

  • 12

    As you become more comfortable, try swimming for longer distances and experimenting with different strokes.

Primary
Secondary
NeckShouldersTrapsLatsLower backChestAbsBicepsTricepsForearmsGlutesQuadsHamstringsCalves

Equipment