A question for people who are good swimmers

[hermionieweasley]

I would love to be able to swim confidently. I didn't learn to swim properly until I was 18/19 years old as I just wasn't confident in water, before that I could doggy paddle and float about but not do lengths.

I would love to be able to swim daily for exercise, but after one length my body aches. my arms hurt and I'm breathless and my neck is stiff and sore. I'm not unfit, I run daily, play group sports, just can't seem to swim for 'gentle' exercise. I'm not overweight. Where am I going wrong and how can I get better?

What stroke are you swimming and are you trying to keep you head above the water? That will put pressure on your neck.

You're not "swimming fit". If you build things up gently, you'll get there.

my body aches. my arms hurt and I'm breathless and my neck is stiff and sore

the aches are because you are using muscles that you don't use elsewhere.
that is especially true for arms, which most sports (eg running) don't really build up, whereas in swimming they are key
The neck is due to breathing. If you are swimming with your head up, then it will give you neck ache.
You need ot learn to put your face in the water and swim properly. It is hard to learn, and more tiring initially, but in the long run better.

What I did to build up swimming fitness was to time how long it took me to do a certain number of lengths (eg 20 lengths) then try to gradually decrease the time.

Does your local council pool do adult swimming lessons? These are great for (re) learning technique. Even just an hour 121 with an instructor would help point out what it is you are doing "wrong." I used to do improver lessons, and every now and then we'd get some man one come who thought they had perfect technique but would get it pointed out that they were only kicking with their feet or only breathing on one side or were doing windmills or froggy legs or whatever. Just a few adjustments would make your style more efficient and then you can start working on distance.

I would not describe myself as a 'good' swimmer. I didn't learn till I was 13 due to fear of water.

I am still scared but swim every day and have done for about 6 years. I don't put my face in the water, it is possible go breast stroke and keep your head up whilst breathing properly. Do you feel panic or are you rushing? I would say take your time, concentrate on your breathing. I got a cheap waterproof mp3 player and loaded with music at the right tempo for me which helps a lot.

Just aim for 10 lengths or something and build up slowly.

Swimming is the best thing I have ever done for myself, it took a long time to control the panic of being in the water but I am happier, healthier and stronger for it. Good luck!

I used to swim competitively and still do outdoor swimming etc. now. but if I have a break for a while then when I get back to it it's hard going!

I have to take it easy and build up, so when I am the swing of it I can easily get in and do a mile (60 lengths) no stopping, but I would start with probably 3 lots of 10 lengths and then steadily build up.

Keep going with a few lengths at a time and don't worry about stopping for a break after each length, it takes a bit of time to build up.

Also, might be worth someone looking at your technique if your neck hurts - aim to be as flat as possible x

This was me OP last year, a lot of it is being able to relax and get your breathing right. Being tense makes it much harder work as well.
I watched a lot of technique videos on YouTube and practised little bits at a time so it wasn’t overwhelming. Slowly it all came together and sort of clicked and it feels much more natural.

I'd say get your technique looked at as that's probably why your neck hurts. As for the arm muscles it's a case of building up slowly and getting those muscles used to being used.

I used to swim in competitions as a child so have good technique but I'm now a certified breaststroke plodder. That way I can keep an eye on my DD!

I could only doggy paddle until I was 25. I was a champ doggy paddler and could handle huge waves in the ocean - -but only doggy paddled. It was a slow process to learn to front crawl over years. Goggles were a revelation.

What stroke are you trying to swim, OP?

Your face should mostly be in the water whatever stroke you do, to do it properly. Face in water properly should sort your neck problem.

Breathing is the key to swimming efficiently, and keeping your face in the water most the time. I learned a huge amount from sitting in on DC swim lessons; blow bubbles while face is under water.

After months of locked-out-of-pool, swimming tired my muscles out too.

Near us the outdoor swimming people do a set of 8 lessons in a pool. They taught me to swim front crawl properly. You have to put your head down further than I was doing, and 'bubble bubble breath' so you breath in every third stroke. You tube videos might help. The OSS (outside swimming society) have a sort of couch to 5k plan with a different drill each week to improve technique.
If you can't do a lot without getting tired, do a bit, have a rest, and repeat. Go 3x a week and in a month you'll have come on loads, and be swimming more than resting.

I think the idea of adult swimming classes to help with technique sounds like a good one if you can. I just wanted to say that keeping your head out of water doesn’t lead to neck ache for everyone. I love swimming, and being in the water, especially outdoors, and all I do is gentle ‘old lady’ breaststroke for ages with a little bit of swimming underwater.

I'm very similar to you, OP. I booked some private coaching (2 lessons I think) then did some group lessons. They were all lessons for adults, with a range of ability from very good former club swimmers to people like me just developing their technique.

I'm now able to confidently swim 1-2km in a session and enjoy it as gentle exercise.

The neck ache does sound like you are swimming with your head out of the water, that tends to give neck/shoulder/back problems.

It's true you are not 'swim fit' but it also sounds as if because you are not confident and lack technique, your stroke is not relaxed and you are putting too much unnecessary effort. I see people doing that at the pool and it looks very tiring! Even a novice shouldn't be exhausted after one length if the technique is right.

I know you said you have already 'learned to swim' but it sounds like you need some more lessons to show you how to comfortably swim head-in with good technique. Ask for details at reception or look on the pool's website to see what's available.

I learned to swim at adult lessons at 16.
The first thing I was taught was to slow down. Then the big work was in breathing with my face in the water. It took a few months, then I did my first 25m and then I was practicaply collecting certificates weekly and swimming a mile within a year.

Warm up your arms first. Shoulder rolls, windmills. Some strength work may also help.

You could try alternating your stroke until you get the technique sorted, one length on your front, one on your back

Backstroke is illegal in my pool :( There's a pandemic on, you know!

I’d invest in a few private lessons to improve your technique. This should make things a whole lot easier. As a lifelong swimmer - former county standard racer in my teens - I’d fallen into some bad habits. I went to a master class that Speedo rsn at my pool a few years ago, and a few tweaks to my technique made a huge differrbce.

Maybe get some private lessons? But as pp said, you're not 'swimming fit'. I used to do lots of weights and classes and thought I was fit till I tried to run 5k - I had to learn how to do it. You'll be the same with swimming - it's hard! When I swim now I think I must have been so fit as a teen when swimming 400m of laps felt like nothing.

I couldn't swim at all until 21 when a friend taught me how to stay afloat and do a bit of breaststroke. I had 10 private lessons at 35 and have done triathlons and openwater swims since then! I am not the fastest but I've come a long way.

I was really fit in other sports at the time, but struggled massively with swimming fitness and the lessons gave me the technique, but also forced me to push through the early lack of fitness.

I'd take it slow. Challenge yourself to do a set amount of time/ lengths and build up from there. Rest after each length if you have to. Then try and cut down rest periods. Lessons are really good idea. I swim a lot but would like some tips.

I can swim, but have always felt that I am going to have a heart attack every time I swim a length of front crawl (can’t do breaststroke). I was at DS’ swimming lesson one day, waiting by the side of the pool, and I heard one of the instructors explain to the kids about breathing - when to breathe, how to breathe etc. I realised that every time I turned my head to the side to breathe I was doing it right, but had absolutely no idea that you were supposed to breathe out when your face was on the water. I had only been gulping in air when I turned my head to the side, and never breathing out! No wonder I felt that I was going to have a heart attack each length! I haven’t been in the water since, but that’s due to Covid.

But if nobody explains to you how to do something, you don’t necessarily know.

I am going to have a couple of one to one lessons when my gym membership resumes. I think you might benefit from that too.

I agree re alternating strokes, it means your muscles get used in different ways. I do backstroke every other length. However that assumes the OP can do backstroke, and is confident enough to do it in a busy-ish pool without bumping into anyone.

Backstroke is illegal in my pool. There's a pandemic on, you know!

I've heard other swimmers say their pool has that rule - and also that there is a no overtaking rule.

My pool has never adopted either of these rules. They aren't in the Swim England Covid guidelines (assuming you're in England of course).

I'm a coach as well as a swimmer. I'd look into adult swimming lessons at your local pool.
I'm not sure what I'm dreading most about returning to cub training... the shoe horning back into the cossies or the aches from shoulder and arm muscles that haven't been used as much in months!

I’d love to be able to swim well too OP. When I try to swim freestyle I end up out of breath really easily. I’m thinking of getting some lessons as it’s great low impact exercise.