Let’s Swim

Beginners and intermediate

• Start slowly and build up.

• Stretch before you swim.

• Start with 2 or 3 days a week and build from there.

• First week swim for 30 seconds and rest for 30 seconds. Repeat 9 times for a total of 10.

• Kick for 30 seconds and rest for 30 seconds.

• Increase the length of swimming/kicking time into 45 seconds and rest for 15 seconds.

• Combine arms and legs.

• Speed and distance are not as important as the amount of time you swim.

• Try different strokes, backstroke, breaststroke, crawl and even butterfly!


• Swimming is more technical than most other activities.

• Get a swimming coach.

Lose weight

• Combine swimming with a healthy balanced diet.


• Swimsuit – must be comfortable and durable –preferably a full suit.

• Goggles.

• Fins if required.

• Pull-Buoy if required.

• Kickboard if required.

• Hand paddles if required.


• Lane Etiquette. Make sure you know the pool's rules about sharing a lane with other swimmers.

• If you are not a fast swimmer, do not enter a lane with fast swimmers.

Stay motivated

• Swimming is probably one of the healthiest, fun, challenging and low impact forms of exercise you can do.

• Regardless of ability level and experience, people of all ages can swim.

• Swimming is the ideal activity if you don’t enjoy running, cycling or walking.

• Swim with a friend.

• The cardiovascular benefits of swimming make you feel great. It is exhausting and energizing at the same timeand you can do it your entire life.

• Don’t compare yourself to others.

• Join a swimming class at your local gym.

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