How to learn to swim

Where to learn to swim

In the pool. It has several serious advantages over open water bodies.

Calm water. Even small waves will make your training much more difficult.
Pure water. At first, you will periodically slurp it with your nose and mouth. It is better to swallow water with bleach than with any infection.
Bumpers and swim aids. For different exercises, you will need to hold onto the edge of the pool and use the planks and balls found in any such facility.
Availability of instructors. You will not drown. Anyway.

What to take with you to the pool

If this is your first time going to the pool, be sure to take with you:

medical certificate;
swimsuit or swimming trunks;
towel and shower gel / shampoo;
swimming cap;
rubber or plastic slippers;
Goggles.

Some pools have dying hair dryers in changing rooms, so if you have long hair, bring yours just in case.

And don't be late! The session begins at a strictly defined time. If you come later, you will swim less.

How to learn to breathe correctly

Whichever style you choose - crawl, breaststroke, butterfly, while swimming, your face will be under water. Therefore, your first and foremost task is to learn how to exhale into it.

Bad news: This is very uncomfortable at first. So much so that you want to quit swimming right away. But if you endure, after a couple of sessions you will not remember how unpleasant it was for you.

We will show you a few exercises that will help you master the correct breathing and learn how to move in the pool, exhaling into the water. Do them one by one with a little rest.

Mastering the exercises will take you two or three sessions. Then you can start working out a specific swimming technique.

1. Exhale into water

Put on your glasses. Make sure they fit snugly against your face. If there are gaps, water will pour into them and it will be very unpleasant.
Stand next to the pool wall, put your hand on the side. Take a deep breath through your mouth.
Go under the water and slowly release the air for three counts. You can only do this through your nose or through your nose and mouth at the same time.
Ascend and take a sharp deep breath again through your mouth.
Repeat the exercise 10-12 times.

2. Float

Be sure to do this exercise if you are afraid to dive into water. It will help you practice breathing and feel more confident.

Put on your glasses. Take a deep breath and submerge yourself in the water.
Bring your knees to your chest, wrap your arms around them and calmly sink to the bottom of the pool, slowly exhaling through your nose and mouth.
When you hit bottom, head up for another breath.
Repeat 10 times.

3. Exhale into the water with the movement of the legs

Put on your glasses. Grab the edge of the pool, straighten your arms and lie down in the water.
Inhale through your mouth, lower your head down and exhale into the water for three counts.
Work with your legs as you exhale. Move from the hip, keeping your legs almost straight, but without binding at the knees. Pull the socks, wrap your feet a little inward, with your thumbs towards each other.
Raise your head above the water, inhale, and lower your face into the water again.
Repeat 10 times.

4. Exhale at the side with a turn to the side

Put on your glasses. Grasp the side of the pool with your right hand, press your left to your side, lie on the surface of the water.
Submerge your face in water and exhale for three counts. It is important not to hold your breath in the water, but to constantly release the air.
Turn your body and head to the left, raise your face above the surface of the water and take a deep breath through your mouth. Do not lift your head: the right ear should remain in the water.
Lower your face back and repeat.
Do it 10-12 times, then do the same by changing hands.

How to move with an exhalation

Now that you've relaxed enough in the water and learned how to exhale into it, it's time to master the exhalation movement. We will show you exercises for mastering the basic swimming style: crawl on the chest.

1. Swimming on feet

Put on your glasses. Take your swimboard by the bottom edge.
Straighten your arms, lie on the water.
Move forward with your footwork. Move your legs away from your hips, gently and freely.
Breathe as you would during the Exhale Into the Water with Moving Your Legs Exercise: Take a deep, sharp breath above the surface, exhale slowly with your face in the water.
Swim this way for 100 meters. Rest when needed.

2. Inhale to the side

During swimming, the head does not completely come out of the water. This provides streamlining and shortens inhalation time. Exercise will help you practice the correct head position in motion.

Put on your glasses. With your right hand, grasp the far edge of the board. Press the left one to the body.
Exhale smoothly into the water while working with your legs.
Turn the body and head to the left, towards the clasped hand, lift your head out of the water and take a breath. Do not raise your head too high: the right ear remains in the water.
Lower your face into the water again and as you exhale, move through the work of your legs.
At the end of the lane, change hands: now you will hold onto the board with your left hand and turn your body and head to the right to inhale.
Swim 100 meters with each hand.

3. Inhale for each stroke

Put on your glasses. Take the swim pad with your left hand by the bottom edge.
Lie down on the water, relax. Dip your face into the water, exhale, work with your legs.
Take a stroke with your right hand. When the hand comes out of the water near your thigh, turn your body and head to the right, stick your face out of the water and inhale. Then put it back in the water and exhale. Repeat.
Swim 100 meters. Change your hand every time at the end of the pool.

4. Inhale every three strokes

Put on your glasses. Inhale with your right arm as in the previous exercise. Make sure that your head does not fully rise above the water, turn your body to the side.
Dip your face into the water. As you exhale, stroke with your left hand and then with your right. Do not lift your face out of the water, exhale.
Simultaneously with the next stroke with your left hand, turn your body and head to the left, raise your head and take a breath.
Lower your face into the water and paddle with your right hand and then your left. Take the next breath from the right side. Thus, you will breathe in from the other side each time.
Swim 100 meters. You can start the exercise with a board, and when you get used to, swim without it.