5 Tips to Start Swimming
I’ve often heard people say that swimming is the worst sport — the ultimate struggle for triathletes. But for me, it’s the complete opposite: swimming is the best. While many think it’s just about getting in the water and moving so you don’t sink, it’s actually one of the most complete full-body workouts out there — and one of the most accessible for physical and mental wellness.
Just like runners spend hours perfecting their stride, breathing, and posture, swimmers know that mastering the water takes technique, patience, and passion. So why assume it’s any different?
Born to Swim
My parents threw me into a pool before I could even walk — as if they knew the water was calling me. I’ll always be grateful for that. As a child, I could spend hours in a pool or the ocean, never wanting to come out. Swimming has always been my mental escape: no deadlines, no drama, no stress. Just me and the silence of the water.
Some people find that feeling in running or yoga, but I’m convinced everyone can find it in swimming if they give it a chance.
Swimming 101: 5 Tips to Start Strong and Motivated
1. Set Realistic Goals
Don’t force yourself to swim five times a week for two hours — that’s the fast track to burnout. Instead, start with 1–2 sessions per week, 30–60 minutes each. Alternate between speed-focused intervals and slower technique/endurance swims.
2. Nail the Kick
A good freestyle kick makes a huge difference. It shouldn’t splash like crazy or bend at the knees. Your legs should stay extended, with a smooth up-and-down flutter that keeps your body horizontal and your core engaged.
3. Master the Glide
It’s not just about flailing your arms. The glide — that short moment where you let the water carry you after each arm stroke — is key. Wait for your lead arm to be fully extended before pulling back with the other. Both hands should briefly be in front of your body before switching.
4. Breathe Like a Pro
Unlike any other sport, swimming requires you to sync your breath with your movements. To reduce injury risk and improve rhythm, try breathing every 3, 5, or 7 strokes, alternating sides. Keep your head low (you’re not here to watch the clock or the next lane). Inhale through your mouth, exhale slowly through your nose underwater.
5. Don’t Forget to Have Fun
Swimming should never feel like a chore. If you’re not in the mood to do 20 x 100m, skip it! Try breaststroke, backstroke, or butterfly. Change the pace, the exercises, or even the pool. Progress doesn’t come from strict rules — it comes from enjoying the process.
Why You Should Dive In Today
Still hesitant? Here’s why swimming deserves a place in your weekly fitness plan:
- Total body workout – Engages all major muscle groups and builds cardiovascular endurance
- Low-impact training – Perfect for injury prevention or cross-training
- Mental health booster – Reduces anxiety, improves focus, and enhances sleep
- Accessible to everyone – Whether you’re a beginner or an athlete, you can adapt your routine
Swimming isn’t just a sport — it’s a ritual of release, of strength, and of peace. If you’ve been thinking about it, this is your sign to start. Grab your goggles, find a pool, and take the plunge.
Sources & Further Reading
West Virginia University. (2023). Swimming just might be the best exercise out there. Here’s why.
https://enews.wvu.edu/files/d/7bc14855-1acc-489e-ab70-b3fda8bda2f1/swimming-just-might-be-the-best-exercise-out-there-here-s-why.pdf
Lee, K., & Oh, Y.T. (2015). Effect of regular swimming exercise on the physical composition, physical strength, and blood lipids of middle-aged women. Journal of Physical Therapy Science.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625655/