How to Swim:

Instructions and Tips for

Kids and Adults
 Breaststroke

 Butterfly

 Freestyle

 For beginners

 Tips to improve

 Getting started

 Takeaway
There’s nothing like swimming on a hot summer day. However, swimming is
also a skill that can save your life. When you know how to swim, you can
safely enjoy water activities like kayaking and surfing.

Swimming is a great workout, too. It forces your body to work against

resistance, which strengthens your muscles, heart, and lungs.

The best way to learn how to swim is to take lessons. Let’s look at the most
commonly taught strokes and how to improve your technique.

How to do breaststroke 
The breaststroke cycle is often described as “pull, breathe, kick, glide.” To
remember the sequence, many swimmers recite this phrase in their head.
Take a look at the video above to get a visual for how it’s done.

To do it:
1. Float with your face in the water, your body straight and horizontal.
Stack your hands and keep your arms and legs long.
2. Point your thumbs down. Press your hands out and back in a circle,
elbows high. Lift your head slightly and inhale.
3. Bring your hands together in front of your shoulders, thumbs pointing
up. Keep your elbows close to your body. Simultaneously bend your
knees, bringing your feet toward your butt and pointing your feet
outward.
4. Reach your arms forward. Kick out and back in a circle then snap your
feet together. Drop your head underwater and exhale.
5. Glide forward and repeat.

Pro tip

Keep your legs behind you instead of below you. By maintaining a horizontal
body position, you’ll minimize resistance and go faster.

How to do butterfly
The butterfly, or fly, is the most difficult stroke to learn. It’s a complex stroke
that requires precise timing and coordination.
Before trying the butterfly, learn the wave-like body movement first. This is the
core motion of the butterfly stroke. Once you’ve mastered this move, you’re
ready to incorporate the arm motions. Watch the video above to see how it’s
done.

To do it:
1. Float with your face in the water, your body straight and horizontal.
Stack your hands and keep your arms and legs long.
2. Send your head down and forward and push your hips up. Next, move
your head up and push your hips down. Continue alternating like a
wave.
3. When your head goes down, follow with your hips and kick. Send your
arms down and past your hips. Simultaneously lift your head to inhale.
4. Kick and continue the body wave, sending your arms up and across the
water. Put your face in the water and follow with your arms. Exhale. This
completes one arm cycle.
5. Repeat. Breathe once every two or three cycles.

Pro tips
 For a faster butterfly, avoid exaggerating the wave-like body
movements. Your hips should be near or at the surface, not above.
Moving your hips too high or low will slow you down.
 Pointing your eyes and nose downward will also help you move
smoothly and quickly.
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How to do freestyle 
Freestyle, also called front crawl, involves a leg movement called the flutter
kick. It’s recommended to learn this technique before trying the full stroke.
Take a look at the video above to get a visual for this stroke.

To do it:
1. Float with your face in the water, your body straight and horizontal.
Stack your hands and keep your arms and legs long.
2. To do the flutter kick, move one foot up and one foot down. Alternate
quickly, keeping your ankles loose and knees slightly bent.
3. Reach your right hand 12 to 18 inches ahead, palm facing down and in
line with your shoulder.
4. Pull your right hand down and back, pointing your fingers diagonally
toward the bottom. Point your elbow upward.
5. As your right hand passes your thigh, rotate your hip and shoulder
upward. Bring your hand up and across the water.
6. Enter your right hand in the water and repeat with your left hand.
7. Repeat. Breathe every two or three strokes as your hand exits the
water.
Pro tips
 To speed up your freestyle, always reach forward before pulling down.
Your arm strokes should be long and relaxed, not short and forceful.
 Think of your nose as the center line. When you reach and pull, your
hand shouldn’t pass your nose. Align it with your shoulder to propel
forward.
 Avoid looking too far down. This puts your shoulders underwater, which
adds resistance and slows you down.
 Also, when you kick, don’t bend your knees too much. Kick from the
hips and keep your legs almost parallel to maintain speed and balance.

For beginners 
Beginner swimmers should work with a certified swim instructor. It’s the best
way to stay safe and learn the correct technique.

If you’re a beginner swimmer, never enter a pool alone. Always swim with
another person until you can float and swim on your own.

Here are basic swimming instructions for kids and adults:

Kids

When teaching kids how to swim, the experience should be fun and playful.
It’s recommended to use songs, toys, and games.

You can also give different techniques fun names. For example, reaching their
arms straight ahead can be called “superhero.” See the video above for a
visual.
To teach your child how to swim, practice each step until they’re comfortable
with each phase:

Simple instructions
1. Enter the water together, holding their arms or hands to help them stay
afloat.
2. Hold your child under their armpits. Ask them to inhale, reach out like a
superhero, and blow bubbles for five seconds underwater to practice
exhaling.
3. Repeat and let go, allowing your child to float for five seconds.
4. Hold your child under their armpits. Ask them to blow five-second
bubbles as you walk slowly backward.
5. Repeat and have them kick their feet up and down.
6. Repeat, this time letting go.
7. To inhale, have your child lift their head, take a breath, and move their
hands forward like a tiger.

Adults

It’s never too late to learn how to swim. With practice and professional
guidance, adults can master basic swimming techniques. See the video above
for some basics.

To start swimming as an adult:

Simple instructions
 1. Stand up in a pool. Inhale deeply, place your face in the water, and
exhale for five seconds.
2. Repeat in starfish position, floating with your arms and legs spread out.
3. Hold on to the side of the pool. Inhale and place your face in the water.
Exhale and flutter kick for five seconds.
4. Stand with your back to the wall. Extend your arms above your head
and stack your hands.
5. Enter the water in a horizontal position, exhale, and flutter kick for five
seconds.

Tips to improve
Regardless of your age or level, the following tips will help you get better at
swimming.

 Work with a swim coach. A swim instructor can teach you proper
technique and increase your confidence in the water.
 Do swimming drills. A swimming drill is an exercise that focuses on a
specific phase of a stroke. When done regularly, swimming drills can
help you perfect your strokes.
 Breathe properly. Exhale whenever your head is underwater. Holding
your breath will make you feel winded and slow you down.
 Take a video. To better understand your own form, have someone film
you as you swim. This is a great way to see how you can improve.
 Watch videos. Watching instructional videos allows you to see proper
body positioning in action.
  Practice, practice, practice. Regular practice will improve your
technique and coordination.

How to get started 

When you’re ready to take the plunge, look for a swim instructor in your area.
You can take private or group lessons. Some instructors teach at public pools,
while others teach at their home pool. Choose whatever is most comfortable
and convenient for you.

A swimming school is an excellent place to find swim instructors. You can also
look at:

 rec centers
 gyms
 schools
 public pools

Another option is to search for swim instructors online. Simply enter your zip
code on one of these sites to find a local instructor or class:

 USA Swimming Foundation

 United States Swim School Association
 U.S. Masters Swimming
 CoachUp

The bottom line

Swimming is a lifesaving skill. It allows you to enjoy the water for fun, leisure,
or exercise. As a physical activity, swimming strengthens your muscles and
cardiovascular fitness.

The best way to learn is to get swim lessons. A certified swim instructor can
provide personalized guidance for your age and skill level. With practice and
patience, you’ll be swimming in no time.

SOURCE: https://www.healthline.com/health/exercise-fitness/how-to-swim#takeaway