Hey!
I am a 33-year-old male who has recently got back into swimming, but I am rubbish!
I have quite a stressful job and family/home life. I’ve been recommended swimming as I can’t be contacted and can escape!
But I’ve swum three times in the past week and only managed 15 lengths each time.
I can’t get the breathing and have almost no fluidity in the water.
Any help would be greatly appreciated!
Thank you!
Be patient and kind to yourself 
3 times a week and 15 lengths is a solid start. I watched a lot of swimming coaches online on YouTube and practiced one new thing each time I swam, breathing being the first. Slowly but surely, after 3 months, I’m feeling more confident. Keep going!
@Emmy
This helped me too—watch lots of swimming videos on YouTube on the basic strokes. Even better if you can record yourself and compare it to what you see in the videos.
If you’re swimming in a 25-meter pool, 15 lengths is not bad at all for just three swims. Swimming is very technique-driven, and if you’re just starting, your stroke will be inefficient. Getting your head positioned properly is crucial—when you breathe, keep one arm straight out in front of you under the water, almost like lying on your side. This helps keep your legs from sinking.
@Jaime
Using a lap board is a great suggestion—some pools even have float devices you can borrow. 15 laps is awesome! Try floating on your back and kicking if necessary. Enjoy swimming!
It’s a tough sport. Consider taking a few lessons to learn the basics. The movements feel unnatural at first, but once you have a solid technical base, the fitness will follow. You’ll need to do drills to master the movements, and a teacher can help with that.
Isolate certain parts of the skill. Start with kicking with a board, keeping it flat while using small, fast kicks. This will strengthen your core and enhance your cardio. Progress to one hand extended while holding the board, then to two hands pulling. Let me know if you need more tips!
Swimming is all about technique. If you’ve never had lessons, consider getting some. YouTube channels like MySwimPro and Global Triathlon Network can help. Key tips include looking at the pool bottom, having a slower kick, and finding a comfortable breathing pattern. Don’t be discouraged; it’s a challenging endeavor!
@Alden
Did you have lessons during your journey?
Not as an adult, but I took lessons as a kid. The life guard at my pool also offered great tips!
Inhale through your mouth when rotating to the side. Exhale through your nose and take a breath every 3 or 5 strokes. Most people struggle with exhaling properly!
Kari said:
Inhale through your mouth when rotating to the side. Exhale through your nose and take a breath every 3 or 5 strokes. Most people struggle with exhaling properly!
I can’t exhale fast enough to keep up; I’ve started exhaling through both my nose and mouth to adjust!
Give yourself grace. It takes practice to get good. Try different strokes too. Enjoy your time at the pool!
15 lengths isn’t bad, even in a 25-meter pool. I’m also working on my technique!
Consider taking a class. One-on-one is best.
It takes time. With patience, you can improve. I started swimming in December 2024 and saw gradual progress!
I felt the same way. Keep practicing—it worked for me!
I also went back to basics. I watched YouTube videos on techniques and practiced breathing in the shallow end until I was comfortable.
Consider getting a pull buoy for alignment and breathing—it helped me a lot!
Have you had proper lessons? They were a great investment for me.