How to Swim

Swimming is the the art of moving in water with one's limbs without the use of artificial devices or apparatuses. It is a recreational activity that can also be beneficial to one's health. Swimming is a great skill to have, whether you plan on splashing around the pool this summer or someday winning the Olympic Gold. Beginners can learn how to swim by learning the most common strokes and styles.

There are occupations which require knowledge of swimming. Pearl or abalone divers need to know how to swim. Other occupations include lifeguards, marine biologists, and for those in the military.

Swimming is also a competitive sport, and is one of the most popular events during the Summer Olympics. There are events for different lengths and styles of swimming.

• When it comes to drowning, all it takes is 2 inches of water and two minutes so it's important to learn water safety before you learn how to swim.Kids Health: Staying Safe While in the Water Kids Health: Swimming

1. Always swim with a buddy or in an area supervised by a lifeguard.Kids Health: Water Safety
   • This goes for adults too.
2. Pay attention to depth markers.Kids Health: Swimming
   • Big numbers on the side of the pool tell you how deep it is.
3. Obey pool rules.

1. Unexpected hazards can make oceans, rivers, and lakes more dangerous than swimming pools. Beware of:
   1. Rough waves
   2. Sneaky currents and riptidesAmerican Red Cross: Water Safety Tips
      • If you get caught in a current, don't fight it. Swim with the current parallel to the shore.Kids Health: Water Safety
   3. Undertows
   4. Changes in weather
2. Stick close to the shore, your buddy and a lifeguard.
3. Pay attention to posted signs and rules.Kids Health: Water Safety
   • Especially "no diving" and "no swimming" signs.Kids Health: Water Safety
4. Always enter feet first.American Red Cross: Water Safety Tips
   • This prevents neck and back injuries.
5. Watch where you are going.
   • This is especially vital in murky water where you can't see the bottom.
   • If you do suddenly find yourself in over your head, don't panic: tread water.

1. When teaching a child to swim, invest in a Coast Guard-approved life jacket.CDC: Water-Related Injuries: Fact Sheet
   • Floaties and foam toys (like kickboards or noodles) should not be used in place of a life jacket because they are not made to protect your child.CDC: Water-Related Injuries: Fact Sheet
2. Never leave a child unattended.eHow: How to Teach a Child to Swim
   • Children need constant supervision.American Red Cross: Water Safety Tips
3. Kids: Don't go swimming without your parent's permission!

• And no matter your age or swimming location, until you are completely confident in yourself, stick to the shallow end.

• Before you learn how to swim you need to feel at home in the water. This guide refers to swimming pools, but if you don't have access to one, you can learn in any body of water, such as a lake, river or ocean.

1. Grab a buddy.Instructables: How to Swim Freestyle The buddy should be:
   1. Someone you trust and feel safe with.wikiHow: How to Swim
   2. Able to swim.
      • You don't need a buddy to learn how to swim, but the buddy system does create a safer learning experience. Plus, if you are feeling nervous about being in the water, a buddy can help ease your anxieties.
2. Ease into shallow water.
   • Water should be chest level.
3. Hold on to the side of the pool or your swim buddy.wikiHow: How to Swim
   1. Take a deep breath.
   2. Dunk your head underneath the water.wikiHow: How to Swim
   3. Remain submerged as long as you are comfortable holding your breath.
      • Open your eyes and blow bubbles through your nose.
      • If needed, use goggles, nose plugs and earplugs.
4. Next, while continuing to grip the side of the pool, lift your feet off the bottom of the pool.
   1. Allow your legs to float out behind you.
   2. Kick your feet up and down to get used to the motion.eHow: How to Swim the Freestyle Stroke
      • Feet should be just below the surface of the water.
      • This is called the flutter kick.Yahoo Education: Encyclopedia: Swimming
      • The rest of your body should be relaxed and your face should be in the water.wikiHow: How to Swim
5. Repeat until you are relaxed and used to the water.Instructables: How to Swim Freestyle

• Now that you feel relaxed, it's time to learn how to keep your head above water. This way, if you end up stranded in the deep end and too tired for one more stroke, you'll be able to rest without visiting Davey Jones' locker.Wikipedia: Davy Jones' Locker If you are impatient or already know these swimming basics, jump to Step 3, but these essential techniques are an asset to the beginning swimmer.

1. Release the edge of the pool.
2. Keep your body vertical.
3. Lift your feet off the ground and begin kicking like you practiced in Step 1.wikiHow: How to Tread Water
   • Since you should be in shallow water, lightly bend your knees.
   • You can also move your feet as if you are walking up a staircase (hence, treading water).
   • The important thing is that you move your legs alternately (any type of kick will work, e.g., egg beater, scissor kick, flutter kick).wikiHow: How to Tread Water Wikipedia: Treading Water Kicking will keep your head above water, but depending on the type of kick, your body will bob up and down.
4. Moving your arms will bring your body out of the water even more and stabilize your bobbing.wikiHow: How to Tread Water
   1. Start with your arms a little more than shoulder length apart.
      • Curved like you are hugging a big tree.
      • Palms turned inward.
   2. Move arms forward through the water until your hands overlap.wikiHow: How to Tread Water
   3. Move arms back to shoulder length.wikiHow: How to Tread Water
      • Palms should be turned outward during the motion.
   4. Rotate palms inward and begin again.
      • Move slowly.
      • Arms will end up moving in small circles.
   5. Now have some fun. Try different hand and leg movements to see what works the best for you and what is least tiring.
      • To ease tired legs try treading water by moving your arms only.ExpertVillage: How to Tread Water (Time: 1:55)
      • When your arms tire, tread with your legs.ExpertVillage: How to Tread Water (Time: 1:55)
        • The best kick to use is the eggbeater (but it is also the most complicated). Lifeguards and polo players use the eggbeater to stay afloat, so they can keep their hands free.Wikipedia: Treading Water
5. Watch this video from demonstrating techniques of treading water.ExpertVillage: How to Tread Water (Time: 1:55)

• The back float is a simple way to keep your head above water while resting your body. Plus, it's a relaxing way to spend a hot afternoon.

1. Spread out your arms, but keep them relaxed.eHow: How to Teach a Child the Back Float
2. Lean back into the water, relaxing your body.eHow: How to Float on Your Back
   • Your head should be back in the water.
     • Look up at the sky.eHow: How to Float on Your Back
   • Lightly kick up so your feet will rise to the surface.eHow: How to Teach a Child the Back Float
     • Eventually, as you float your feet might start to sink, don't panic! Keep your face turned to the sky and your tummy up. Your head should stay above water. Bring your feet back up again.eHow: How to Teach a Child the Back Float
     • If you start to sink and you do panic, start treading water until you calm down.
3. Make sure you keep breathing!

• The doggy paddle is not an official swimming technique (you will not see this used in competitive swimming) but it will keep you afloat and is popular with kids and teens because it keeps your head above water.Wikipedia: List of Swimming Styles

1. Lay on your chest.
2. Keep mouth and nose above water.Wikipedia: List of Swimming Styles
3. Paddle using alternate hands.Wikipedia: List of Swimming Styles
   • Keep arms in front of your body, starting at a 90-degree angle and pushing down so arm is almost fully extended.
4. Kick your feet.

• The easiest (not counting the doggy paddle) and most common stroke for beginners is the freestyle stroke, also known as the front crawl and sidestroke.eHow: How to Swim the Freestyle Stroke Keep in mind to move smoothly through the water you should minimize splashing and water resistance.Yahoo Education: Encyclopedia: Swimming

1. Kick off the ground like you did in step one.
   • If you want you can push off the side of the pool.ExpertVillage: How to Front Crawl (Time: 2:42) This will propel you through the water.
   1. Your body should be horizontal.eHow: How to Swim the Freestyle Stroke
   2. Your face should be in the water.
   3. Kick up and down, churning the water but not overly splashing.eHow: How to Swim the Freestyle Stroke
   4. Point toes but keep feet relaxed.
2. Move your arms.
   1. Start with your arms extended in front of you.
      • Hands together.
      • Hands should be slightly curved with fingers spaced apart and relaxed.Instructables: How to Swim Freestyle eHow: How to Swim the Freestyle Stroke
        • Don't spread your fingers too much. It should feel natural.
      • Elbow should be slightly bent.eHow: How to Swim the Freestyle Stroke
      • Arms will take turns rising out of water.Yahoo Education: Encyclopedia: Swimming
   2. Push your right arm through the water, down along your body until it rotates through the water into the air.
   3. End with your right arm in the starting position.
   4. Repeat, alternating arms.ExpertVillage: How to Front Crawl (Time: 2:42)
      • You should be kicking and moving your arms at the same time.
3. To breathe, turn your head to the left when your right arm is resting and turn your head to the right when your left arm is resting.PBS Kids: Solo Sports: Swimming
   • Exhale under water.ExpertVillage: How to Front Crawl (Time: 2:42)
4. Stay in shallow water so you can stand up if needed.
5. Watch this video demonstrating the front crawl swimming stroke.ExpertVillage: How to Front Crawl (Time: 2:42)

• Once you master the freestyle stroke you might want to try a few more strokes, such as:

1. Breaststroke
2. Backstroke
3. Butterfly Stroke

• Swimming is a great low impact workout because water resistance creates cardiovascular and strengthening benefits.WebMD: Fitness Basics: Swimming is For Everyone The water cushions your body preventing added pressure on your joints and bones, so you are less likely to come away with injuries and pain.PBS Kids: Solo Sports: Swimming This makes swimming the perfect exercise for almost anyone, but as always, consult your doctor before starting a fitness program.
• Try these fun water workouts:

1. 5 Weeks of Swim Workouts for Swimmers (Sign-up to have one workout per week sent to your email)
2. Self Magazine's Dive In! Workout
3. Water Exercises: The Coolest Workout

• This guide is not meant to prepare you for competitive swimming. If you wish to swim competitively, you should find a swimming instructor, coach, or class in your area. Check out:

1. Clubswim.com
2. YMCA
3. USA Swimming