Swimming provides an ideal combination of cardiovascular exercise, core strengthening and muscle development for many seeking a low-impact exercise or a cross-training activity. It does not, however, help build bone density, so should be done in combination with other exercises. Four primary strokes are swum at a competitive level, and all can be interesting to learn.
Step 1
Using a kickboard to support your upper body, grasp the sides with your hands and kick the length of the pool moving your legs in a scissor-like motion. Do not bend your knees, kick with a straight leg and pointed toe.
Step 2
Learn to breathe. Stand at the shallow end of the pool and mimic the arm movement of a freestyle by bending at the waist, extending your arms and pulling one arm, then the other. Turn your head to the side and breathe as that arm is in the water pulling past your body. Try breast stroke, too, by extending both arms in front and putting your face in the water. Pull your arms out and bend your elbows. Then use your whole bent arm to compress the water, think if squashing a balloon, as your head rises for your to take a breath.
Step 3
Kick on your side, without a kickboard, to practice your breathing. Extend one arm out in front, push off from the wall and rotate onto your side, extended arm in the water. Rest your other arm along your body. Practice putting your face in the water and rotating your head to breathe.
Step 4
Incorporate your arm movement for freestyle that you practiced in the shallow end end with kicking and side breathing for one lap. As you advance and become more comfortable, you will be able to swim more laps at a time, but beginners should aim for a single lap at a time, recovering between laps.
Step 5
Grab the kickboard and try the breast stroke kick. Think of a frog, kicking behind and out, bringing your feet to your bottom and then flicking them out to the side, extending them and then touching your heels together before drawing them back to your bottom. Then add your arm movement, as practiced in the shallow end, and try a single lap. As you advance and become more comfortable, you will be able to swim more laps at a time, but beginners should aim for a single lap at a time, recovering between laps.
Step 6
Try backstroke once you feel comfortable with both breast stroke and freestyle. Backstroke is similar to freestyle, but the shoulder and core rotation is more pronounced. Start by kicking holding a kickboard above you with your arms fully extended. This gives you a feel for swimming on your back and increases your comfort with the lane lines that you may bump into. Add your arms, alternating them as you pull from next to your hips up into the air, then driving your arm pinkie-first into the water while scooping the water and returning your hand to your hip.
Step 7
Learn butterfly. Butterfly is an advanced stroke, and difficult to learn on your own. However, the basics include a body motion that undulates like a dolphin twinned with a powerful double-arm stroke that pulls under your body, lifting out of the water next to your thighs and drawing your body forward as you kick. Keep your feet together as your kick and breathe as you raise your arms out of the water.
Tips and Warnings
- For best results, take a technique class to understand the nuances of each of the strokes and have your stroke observed by an expert to avoid injury.
Things You'll Need
- Kickboard
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