Seeking tips for a complete beginner interested in starting swimming?

Technique and Training Forum
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Hey everyone,

I’m thinking about making swimming my main workout routine, mainly because it’s easier on my joints. I’m 36 and haven’t had any formal swimming training or knowledge of techniques. I’ve dabbled in some basic weightlifting and entry-level cross-fit, but I’m pretty out of shape and get winded easily with physical tasks. My friend described me as ‘skinny-fat’, not sure if that’s an actual term, but it sounds about right. I’m 6’1" and 195lbs.

I’ve always enjoyed being in the water and now I’m aiming for a healthier lifestyle. My schedule is packed, so the only time I can squeeze in workouts is early morning (around 5 AM). Unfortunately, I can’t commit to classes due to this schedule, so I’m planning on solo sessions at my local gym, aiming for about 45 minutes to an hour each.

I’d appreciate any suggestions for online resources like YouTube channels, blogs, etc., where I can learn on my own. And any tips you have, whether it’s what gear I should buy (I’m assuming Speedo and goggles), beginner routines, suggested diets, or general dos and don’ts, would be greatly appreciated.

I’m a total newbie at this, so any advice would really help.

Thanks a bunch!

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Hey there, welcome to the neighborhood! There’s a lot of great advice floating around here, so I’ll share my perspective, but ultimately, it’s up to you. Starting slow is key, especially since this is all new to you, and the goal is to enjoy it enough to keep at it. Consistency is crucial, even if you’re only able to swim 1-2 times a week.

In terms of gear, consider getting a speedo jammer or brief, some good goggles (Vanquisher 2.0s are popular and reliable), and a cap if you prefer (I personally prefer latex over silicone). As for extra equipment, a standard kickboard, pull buoy, and fins can be really helpful for adding variation to your workouts, especially as a newbie. Fins, in particular, are great for foundational drills and kick development.

When it comes to your routine, aim for a total volume of around 800-1000 yards/meters in about an hour. Going beyond that might reinforce poor form. Cardio fitness will naturally improve over time, but it’s best to focus on building a strong foundation first (maybe over 8-16 weeks?).

For your workout structure, start with a 200 warm-up consisting of a mix of swim and kick with a kickboard. Then, focus on drills for about 400-500 yards/meters. This is where you’ll really work on moving efficiently and developing basic stroke mechanics. Begin with freestyle drills, then move on to backstroke once you feel comfortable.

Here’s an example workout:

  • 200 warm-up: 2x25 swim (20 seconds rest) / 50 kick (30 seconds rest)
  • 4 x 25 with 30 seconds rest, incorporating 3-4 drills (check out drill videos on YouTube. For freestyle, I recommend hand lead drill, kickboard extension, 6-3-6 drill, and catch-up freestyle).
  • Spend about 10-15 minutes swimming, taking breaks as needed, and focusing on body position and water feel.

As for resources, YouTube is a goldmine for learning various techniques, from blowing bubbles to streamline and kick techniques. Check out channels like SwimSwam, Race Club, GoSwim, and Cody Miller. I’ve also created a beginner’s drill instruction/workout guide. And remember, a coach is always the best resource, so don’t hesitate to seek one out! This forum also has some great workouts posted, so be sure to check those out for more ideas and inspiration.

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This is exactly what I needed. I really appreciate you taking the time to explain everything so clearly. Thank you so much!

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Great! Try them out brother :handshake: :handshake: :handshake:

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Consider looking into a masters program in your local area. They cater to all levels, and some teams offer coaching to help you refine your stroke, which is incredibly beneficial for beginners. I coach at 5:30 am in my area, so early mornings might be an option with certain programs.